Posted by Emanuel Erlewein on Juli 12, 2024 in WOD-Post

CrossFit – Fri, Jul 12 Warm-Up Warm-Up AMRAP x 4 MINUTES 6/4 Cal Bike 8 BB Good Mornings 4 High Hang High Pulls 8 Alt. Elbow Punches 4 Strict Press Into… AMRAP x 4 MINUTES 6/4 Cal Bike 8 Clean Deadlifts 4 High Hang Muscle Cleans 8 Back Rack Alt. Elbow Punches 4 Push Press [...]

Posted by Emanuel Erlewein on Juli 11, 2024 in WOD-Post

CrossFit – Thu, Jul 11 Warm-Up Warm-Up 2 ROUNDS 50’ Side Shuffles (25’ down/ 25’ back) 25’ Forward Run 25’ Back Pedal 10 Alt. Plank Shoulder Taps 5 Tuck-Ups + V-Ups 5/5 Single Arm Ring Row Into… 3-4 SETS (:20 ON/:10 OFF) MOVT 1 – Up-Downs MOVT 2 – Kip Swings MOVT 3 – Ring [...]

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

CrossFit – Wed, Jul 10 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Thrus 50 Single Unders 10 Barbell BTN Snatch Grip Strict Press 5 Push-Up to Pike Into… 1 ROUND 5 PVC Cuban Press 20/20 Single Leg Single Unders 10 PVC OHS 5 BB Snatch Deadlifts Into… 1 ROUND 1:00 Jump Rope Practice (Singles or [...]

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

CrossFit – Tue, Jul 9 Warm-Up Warm-Up *GENERAL WARM-UP* EMOM x 9 MINUTES MIN 1 – 10 Jumping Jacks + 6 Alt Groiners MIN 2 – 10 Alt. Shoulder Taps + 20 Crunches MIN 3 – 10 Step Ups + 6 Box Push-Ups into… *FINISHER/SHOULDER PREP* EVERY 3:00 x 3 SETS 12/12 Single Arm DB [...]

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

CrossFit – Mon, Jul 8 Warm-Up Warm-Up 2 SETS 250m/200m Row 10 Good Mornings 7/7 Single Leg Glute Bridge 10 Scap Pull-Ups Into… 2 SETS 250m/200m Row (faster pace) 8 Empty Barbell Deadlifts 8 Ring Rows 8 Kip Swings Strength – All Deadlift (3×5 Tempo Deadlifts (31X1)* ) *Use the same Moderate weight for all [...]

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

CrossFit – Sun, Jul 7 Warm-Up Warm-Up AMRAP x 3 MINUTES 3 Scap Pull-Ups 3 Scap Push-Ups 3 Push-Up to Down Dog Into… AMRAP x 3 MINUTES 3 Vertical Jumps (Soft Landing in ¼ Squat) 3 Reps of Lunge-Lunge-Squat 3 Slow DBL DB or KB Deadlifts Workout – All 4 SETS* (Time) 10 Toes to [...]

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

CrossFit – Sat, Jul 6 Warm-Up Warm-Up GENERAL WARM-UP (25’ each) Knees to Chest Heels to Butt Toy Soldiers High Knees Butt Kickers Single Leg High Knees (leg 1) Single Leg High Knees (leg 2) Straight Leg Run Side shuffle (Down + Back) Carioca (Down + Back) 200m Run *SPECIFIC WARM-UP* 2 ROUNDS 10 Toe [...]

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

CrossFit – Fri, Jul 5 Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – Alt. Groiners MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats MIN 4 – Alt. Shoulder Taps Into… 3 ROUNDS 10/8 Cal Bike 12 Alt. DB Slide* 6 DB Goblet Lunge-Lunge-Squat* *For the third round, [...]

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

CrossFit – Thu, Jul 4 Warm-Up Warm-Up AMRAP x 8 MINUTES* 20 Single Unders → 20 Double Unders 6 BB/BW Good Mornings → 6 BB Jefferson Curls 6 Ring Rows → 6 Jumping Pull-Ups 6 Push-Ups to Pike → 6 Pike Push-Ups *If capable, switch to 2nd movement at the 4:00/halfway mark. Hero Workout – [...]

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

CrossFit – Wed, Jul 3 Warm-Up Warm-Up 1-2 ROUNDS 4 Jefferson Curls 6 Down Dog + Up Dog 8/8 Single Leg RDLS Into… 1-2 ROUNDS 200/150m Row 10 Alt. Deadbugs 10 Glute Bridge Ups 200/150m Row 10 Alt. Bird Dogs 5/5 Single Leg Glute Bridge Ups Workout – Performance FOR TIME (Time) 1500/1250m Row 50 [...]