Posted by Emanuel Erlewein on Okt. 10, 2024 in WOD-Post

CrossFit – Thu, Oct 10 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Cardio 15 Banded Pull-Aparts :30/:30 Banded Distraction Pec Stretch :30/:30 Banded Lat Stretch 10 Banded Cat Cow :30/:30 Lateral Banded Hip Distraction into… 1 ROUND 1:00 Cardio 10 Scap Pull-Ups 5/5 Single Arm Ring Row 20 Alt. Shoulder Taps 10 Cossack Squat 5 Bootstrappers [...]

Posted by Emanuel Erlewein on Okt. 09, 2024 in WOD-Post

CrossFit – Wed, Oct 9 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 5 Good Morning 5 Push-up to Pike 10 Piked Shoulder Taps 5/5 Groiner with a Twist Quick Rest Then Into… 2 ROUNDS FOR QUALITY 5 Burpees 5 Hang Muscle Clean 5 Strict Press Strength – All Push Press (ON A 20:00 RUNNING CLOCK… [...]

Posted by Emanuel Erlewein on Okt. 08, 2024 in WOD-Post

CrossFit – Tue, Oct 8 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Alt Groiner w/ Twist 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Hollow Rocks Into… 2 ROUNDS 10/8 Cal Bike 10 Alt Lunges (*option to add weight 2nd RND) 10 Kip Swings 8-10 Ring Rows (*option for 4 Strict PU 2nd [...]

Posted by Emanuel Erlewein on Okt. 07, 2024 in WOD-Post

CrossFit – Mon, Oct 7 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Leg Swings (Front/Back) 10 Leg Swings (Right/Left) 10 BW Good Mornings* 5 Inch Worm + Push-Up** 10 Slow Deadbugs *Add Barbell in RD2 **8 Hand-Release Push-Ups in RD2 Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift [...]

Posted by Emanuel Erlewein on Okt. 06, 2024 in WOD-Post

CrossFit – Sun, Oct 6 Suggested Warm-Up Warm-Up AMRAP x 10 MINUTES* :30 Cal Machine 10 Step-Ups 10 KB Deadlifts 10 Dead Bugs 6 Alt. Groiners *Switch to below movements at 5:00 Step-Overs Russian KB Swings Sit-Ups Cat/Cows Workout – All EMOM x 30 MINUTES MIN 1&2 – Cardio Choice MIN 3 – :45 Russian [...]

Posted by Emanuel Erlewein on Okt. 05, 2024 in WOD-Post

CrossFit – Sat, Oct 5 Suggested Warm-Up Warm-Up MOBILITY ROUND5 Inchworm + Push Up + Bootstrapper 5/5 Groiner + Twist 10 SLOW Air Squats 10 Banded Pass Throughs 15 Banded Pull Aparts 15 Banded OH Pull Aparts Into… 2 ROUNDS 8 WB Front Squats 8 WB Strict Press (RND 2: Push Press) 8 Scap Pull [...]

Posted by Emanuel Erlewein on Okt. 04, 2024 in WOD-Post

CrossFit – Fri, Oct 4 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Toe Touch Jumping Jacks 5/5 Single Leg Forward Swings 5/5 Single Leg Side Swings 10 Kang Squats 1:00 Row* Into… 1-2 ROUNDS (TIME PERMITTING) 8 Barbell RDL’s 8 Barbell High Pulls 8 Barbell Muscle Cleans 10 Alt. Elbow Punches 40 Single Unders** *2nd Set: [...]

Posted by Emanuel Erlewein on Okt. 03, 2024 in WOD-Post

CrossFit – Thu, Oct 3 Suggested Warm-Up Warm-Up LINE DRILLS (25’ EACH) Knees to Chest Heels to Butt Toe Walk Heel Walk Toy Soldiers Figure 4 Walking Lunge + Twist High Knees Butt Kickers SL High Knee (R) SL High Knee (L) Straight Leg Run Side Shuffle (Down + Back) into… 3 ROUNDS 100m Run [...]

Posted by Emanuel Erlewein on Okt. 02, 2024 in WOD-Post

CrossFit – Wed, Oct 2 Suggested Warm-Up Warm-Up 1 ROUND (MOBILITY PREP) 6 Slow BB Jefferson Curls 6 Groiners + ½ Split 6 Slow Cat/Cow into… 2 ROUNDS 1:00 Bike* 6/6 Single Leg RDL** 12 Alt. Deadbugs 12 BW Good Mornings** *2nd Round: Workout Pace **2nd Round: Use empty barbell Strength – All Deadlift (3×5*) [...]

Posted by Emanuel Erlewein on Okt. 01, 2024 in WOD-Post

CrossFit – Tue, Oct 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Groiners 20 Mountain Climbers 30 Shoulder Taps Into… 1 ROUND 10 Box Step Ups 10 Scap Pull Ups 10 Kip Swings 5 Push Up to Pike Into… 1 ROUND 10 Box Jumps 10 Kipping Knees to Chest 10 Tempo Strict Press (31×1) Strength – [...]