Posted by Emanuel Erlewein on Aug. 19, 2024 in WOD-Post

CrossFit – Mon, Aug 19 Warm-Up Warm-Up 2 ROUNDS :45 Bike * 10 Sumo Good Morning 10 Sumo Squat 1:00 Plank into… 2 ROUNDS :45 Bike* 5 Down Dog to Up Dog 10 Wide Stance Empty BB RDL 10 Empty BB Upright Row 10 Hollow Rocks *Increase bike pace every round Strength – All Sumo [...]

Posted by Emanuel Erlewein on Aug. 18, 2024 in WOD-Post

CrossFit – Sun, Aug 18 Warm-Up Warm-Up 3 rounds 10 cal Row / Bike 10 Box Step Ups e/s 10 Down Ups 20 sec Hollow Hold Workout AMRAP35 Teams of 2 – You Go I Go 50 cal Row 100 russian KB Swings 100 Box Jumps 50 cal Bike 100 V-Ups 100 Burpees [...]

Posted by Emanuel Erlewein on Aug. 17, 2024 in WOD-Post

CrossFit – Sat, Aug 17 Warm-Up Warm-Up AMRAP x 6 MINUTES 200/150m Row 12 Alt. Deadbugs 10 Sit-Ups 8 Scap Pull-Ups Into… 2 ROUNDS 10 PCV Banded Hollow Pushdowns* 5 Jumping Glute Bridge-Ups 10 Arm Haulers *Attach a band to a pull-up bar overhead and slide a PVC pipe through. Sitting directly underneath the bar/band, [...]

Posted by Emanuel Erlewein on Aug. 16, 2024 in WOD-Post

CrossFit – Fri, Aug 16 Warm-Up Warm-Up *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Squat + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 WB Ground to OH 5 Hang Muscle Clean* 10 Elbow Punches 5 Front Squats [...]

Posted by Emanuel Erlewein on Aug. 15, 2024 in WOD-Post

CrossFit – Thu, Aug 15 Warm-Up Warm-Up 1 ROUND 200m Run 10/10 Leg Swings (Front/ Back) 10/10 Leg Swings (Side/Side) 10 Tib + Calf Raises 10 Cossack Squats 5 Tempo Strict Press into… 2 ROUNDS 40 Single Unders* 10 Alt. Step Ups** 8 RDL 8 Pause Bent Over Rows :20/:20 Side Plank *RND 2: Optional* [...]

Posted by Emanuel Erlewein on Aug. 14, 2024 in WOD-Post

CrossFit – Wed, Aug 14 Warm-Up Warm-Up 2 ROUNDS* 10 Forward Arm Circles 10 Sumo Good Mornings 5 Push-Up to Pike 5 Tempo Ring Rows (31×2) → 5 Vertical Ring Rows Into… 2 ROUNDS* 10 Reverse Arm Circles 10 KB Sumo Deadlifts 10 Alt. Pike Shoulder Taps 5 Jumping Pull-Up Negatives → 5 Strict Pull-Ups [...]

Posted by Emanuel Erlewein on Aug. 13, 2024 in WOD-Post

CrossFit – Tue, Aug 13 Warm-Up Warm-Up 1:00 Bike Into… 2 ROUNDS 10 Air Squat 10 Alt. Shoulder Taps 10 Tuck-ups 10 Kip Swings Into… 1:00 Bike Into… 2 ROUNDS 8 Empty BB Front Squat 8 Up-Down 8 Kipping Hanging Knee Raise* *Switch to TTB/ TTS on 2nd Rounds Workout – Performance 5 SETS FOR [...]

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

CrossFit – Mon, Aug 12 Warm-Up Warm-Up 1 ROUND 10 PVC Around the Worlds 10 Bootstrappers 5 Push-Up to Pike 5/5 Jumping Lunges Into… 1 ROUND 10 PVC Pass Throughs 10 Cossack Squats 10 Arm Haulers 10 Box Step-Ups Into… 1 ROUND 5 PVC Cuban Press 10 Overhead Squats 10 Jumping Air Squats 10 Box [...]

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

CrossFit – Sun, Aug 11 Warm-Up Warm-Up AMRAP x 10 MINUTES* 5 Cal Cardio Choice 10 Alt. Long Step Back Lunges → 10 Alt. Box Step-Ups 5 Plank to Pikes → 5 Up-Downs w/ Jump 10 Bootstrapper Squats → 10 Perfect Air Squats *Switch to second movement at 5:00 mark Workout – All 5 SETS [...]

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

CrossFit – Sat, Aug 10 Warm-Up Warm-Up 2 ROUNDS 5 Inchworm w/ Push Up 10 Piked Shoulder Taps 10 Scap Push Ups 10 Bird Dogs 10 Kip Swings Into… 1 ROUND 7 Push Ups 10 KB Deadlifts 7 Hand Release Push Ups 10 Russian KBS 7 Kipping Knee Raises :10 Handstand/ Pike Hold Workout – [...]