Posted by Emanuel Erlewein on Aug. 31, 2024 in WOD-Post

CrossFit – Sat, Aug 31 Warm-Up Warm-Up 4 ROUNDS* :15 Scap Pull-Ups** :15 Burpees :15 Sumo Stance Good Mornings :15 Sumo Air Squats *1 Round = all 4 movements **In 3rd & 4th rounds, switch to Kip Swings Into… 2 ROUNDS 5 Empty Barbell Deadlifts :15 Hollow Hold + :15 Superman Arch Hold 5 Empty [...]

Posted by Emanuel Erlewein on Aug. 30, 2024 in WOD-Post

CrossFit – Fri, Aug 30 Warm-Up Warm-Up 2 ROUNDS 1:00 EZ Rowing 10 Wide Stance Good Morning 10 Air Squat 10 PVC Pass Through 10 BTN PVC Press 10 BTN PVC Elbow Punches Into… 1 ROUND 250 M Row 7 Hang Power Clean 7 Front Squats 7 Hang Power Snatch 7 OH Squats Strength – [...]

Posted by Emanuel Erlewein on Aug. 29, 2024 in WOD-Post

CrossFit – Thu, Aug 29 Warm-Up Warm-Up 2 ROUNDS (3:00) :30 Bike Legs Only :30 Bike Arms Only :30 Bike (Both) Into… 1 ROUND 10 Alt. Groiners 10 Squat Jumps 10 Shoulder Taps Into… 1 ROUND 10 Alt. Box Step-Ups 6 Broad Jumps 10 Alt. Bird Dogs Into… 1 ROUND 10 Box Jumps 10 Jumping [...]

Posted by Emanuel Erlewein on Aug. 28, 2024 in WOD-Post

CrossFit – Wed, Aug 28 Warm-Up Warm-Up 2 ROUNDS 3 Inch Worms 6 Up-Downs 6 Jumping Squats 6/6 DB OH Press :30 Alt. Deadbug Into… 2 ROUNDS 12 PVC Pass Throughs 6 Burpees 6/6 DB Deadlift 6/6 DB Hang Snatch Strength – All EVERY 1:30 x 8 SETS (Weight) 1 Power Snatch + 2 Hang [...]

Posted by Emanuel Erlewein on Aug. 27, 2024 in WOD-Post

CrossFit – Tue, Aug 27 Warm-Up Warm-Up RUNNING DRILLS Walking Knee Hug Walking Quad Stretch Hamstring Scoop Stretch Duck Walk High Knees Butt Kickers Into… 2 SETS 100m Run 6 Scap Pull-Ups 6 Kip Swings 6 Alt. Lunges Into… 1-2 SETS 100m Run 6 Big Kip Swings 6 Narrow Stance Air Squats Workout – Performance [...]

Posted by Emanuel Erlewein on Aug. 26, 2024 in WOD-Post

CrossFit – Mon, Aug 26 Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10/10 Leg Swings Forward + Backwards 10/10 Leg Swings Side to Side 10 Tib + Calf Raises 5 Bootstrappers Into… 2 ROUNDS 50 Single Unders* 10 Glute Bridge Raises 10 Deadbugs 10 RDLs *RND 2: Optional 25 Double Unders Strength – [...]

Posted by Emanuel Erlewein on Aug. 25, 2024 in WOD-Post

CrossFit – Sun, Aug 25 Warm-Up Warm-Up GENERAL WARM-UP 1 ROUND 2:00 Cardio 30 Bicycle Crunches 20 Slow Shoulder Taps 10/10 DB Curl + Press Into… SPECIFIC WARM-UP 1-2 ROUNDS 7/7 DB Hang Snatch :10 Top of Ring Hold :10 Bottom of Ring Hold 5 Push-Ups 7 Sit-Ups Workout – All EMOM x 30 MINUTES [...]

Posted by Emanuel Erlewein on Aug. 24, 2024 in WOD-Post

CrossFit – Sat, Aug 24 The  Weightlifting Shop  as a guest in the box!This  Saturday  you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.The stand will be open during the Birthday WODs from  10:00 – 12:45 .See you there! Warm-Up Warm-Up 2 ROUNDS – GENERAL [...]

Posted by Emanuel Erlewein on Aug. 23, 2024 in WOD-Post

CrossFit – Fri, Aug 23 The  Weightlifting Shop  as a guest in the box!This  Saturday  you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.The stand will be open during the Birthday WODs from  10:00 – 12:45 .See you there! Warm-Up Warm-Up 2 ROUNDS :15 Legs [...]

Posted by Emanuel Erlewein on Aug. 22, 2024 in WOD-Post

CrossFit – Thu, Aug 22 The  Weightlifting Shop  as a guest in the box!This  Saturday  you have the chance to buy the best equipment for weightlifting, strength sports, and functional fitness in the box.The stand will be open during the Birthday WODs from  10:00 – 12:45 .See you there! Warm-Up Warm-Up 1-2 ROUNDS 100m Run [...]