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

CrossFit – Fri, Jul 26 Warm-Up Warm-Up 4 ROUNDS :15 Up-Downs :15 Groiners :15 Jumping Squats :15 Push-Ups Into… 2 ROUNDS 5 Burpees Over Bar 10 PVC Pass Through 5 PVC Overhead Squat 5 PVC Snatch Balance *2nd Round perform the OHS and Snatch Balance with a barbell. Strength – All Snatch (5×2*) *Goal is [...]

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

CrossFit – Thu, Jul 25 Warm-Up Warm-Up 1 ROUND 400m Run 10 Child’s Pose Single Arm Lifts 10 Dead Bugs 10 Lateral Lunges Into… 1 ROUND 300m Run 10 Scap Pull-Ups 10 Strict Sit-Ups 10 Alt. Lunges Into… 1 ROUND 200m Run 10 Ring Row 10 Plate Sit-Ups* 10 Plate Gun Hold Alt. Lunges *Holding [...]

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

CrossFit – Wed, Jul 24 Warm-Up Warm-Up 2 SETS 6 Medicine Ball Kang Squat 6 Alt. Step-Ups 6 Barbell Strict Press :45 Row Into… EMOM x 5 MINUTES (:30 ON / :30 OFF) MIN 1 – Wall Ball Shots MIN 2 – Barbell Deadlifts MIN 3 – Box Jumps MIN 4 – Barbell Push Press [...]

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

CrossFit – Tue, Jul 23 Warm-Up Warm-Up 2 ROUNDS :30 Bike* 14 Alt. Arm Raise in Child’s Pose 10 Glute Bridge 10 Slow Leg Lowers 10 Tuck-Up 5/5 Samson Stretch Into… 2 ROUNDS :30 Bike* 6 Scap Pull-Ups 5 Hanging Lat Push Down 7 Hanging Leg Raise with Slow Lower *Increase RPM for the first [...]

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

CrossFit – Mon, Jul 22 Warm-Up Warm-Up MOBILITY ROUND 5 Inchworm + Push Up 5 Bootstrapper Squats 10 Bird Dog 10 Piked Toe Taps 10 Air Squats Into… 1 ROUND 7 RDL 7 High Pulls 7 Muscle Cleans Into… 7 Strict Press :20 Plank Hold Into… 1 ROUND 5 Clean Deadlift 5 Hang Power Clean [...]

Posted by Emanuel Erlewein on Juli 21, 2024 in WOD-Post

CrossFit – Sun, Jul 21 Warm-Up Warm-Up Warm Up3 sets x AMRAP 3 Minutes– 100 Line Hops– 20 Glute Bridges– Max Body weight Walking Lunges in the time remaining-rest 90 seconds between sets- Strength Warm-Up 3 sets:5 Banded Strict Press into 5-10 second Banded Overhead HoldOR5 Pike Push-Ups into 5-10 second Pike Hold-rest 90 seconds [...]

Posted by Emanuel Erlewein on Juli 20, 2024 in WOD-Post

CrossFit – Sat, Jul 20 Warm-Up Warm-Up OPTIONAL MOBILITY 5 Down Dog to Cobra 5/5 Groiner with Twist 5/5 Samson Lunge 5/5 Cat-Cow 5 90/90 Rotations Into… 2 ROUNDS :20 Bottom of WB Squat Hold 10 WB Push Press 10 WB Front Squats 5 Up-Down + Shoulder Taps :20 Hollow Hold Into… 1-2 ROUNDS 7 [...]

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

CrossFit – Fri, Jul 19 Warm-Up Warm-Up 1-2 ROUNDS (EASY FLOW) 10 Forward Arm Circles 10 Backwards Arm Circles 5/5 Moose Antlers 10 Alt. Groiners w/hip circles 10 Alt. Step-Overs 10 Kang Squats Into… AMRAP x 4 MINUTES 4 Low Landing Box Jumps 4 Empty BB Clean Deadlifts 4 Empty BB Strict Press Up & [...]

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

CrossFit – Thu, Jul 18 Warm-Up Warm-Up 2 ROUNDS 12/10 Cal Bike 12 Alt. Deadbugs 6/6 KB/DB Suitcase Deadlift 12 Scap Push-Ups 12 Alt. Shoulder Taps Into… EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1 – KB/DB Suitcase Hold* MIN 2 – Cal Bike (Workout Pace) MIN 3 – V-Ups/Tuck-Ups MIN 4 [...]

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

CrossFit – Wed, Jul 17 Warm-Up Warm-Up 2 ROUNDS 250/200m Row 10 Bootstrap Squats 10 Alt. Elbow Punches 5 BB Strict Press 5 Scap Pull-Ups Into… 2 ROUNDS 250/200m Row 10 Alt. Elbow Punches 5 Front Squats* 5 Push Press* 5 Kip Swings *Combine for 10 Thrusters in Round 2 Strength – All Back Squat [...]