Posted by Emanuel Erlewein on Apr. 12, 2025 in WOD-Post

CrossFit – Sat, Apr 12 Suggested Warm-Up Warm-Up 4 x 50m Run (:10 rest b/t efforts) 25’ LINE DRILLS (Down & Back) Floorscrappers Quad Stretch Toy Soldiers Side Lunge/Side Lunge/Turn Hurdlers Figure 4s Carioca Into… 2 ROUNDS 4 Push Up to Down Dog 8 Tuck Ups/ V-Ups 8 Kip Swings 8 Floor Press 8 Up-Downs/ [...]

Posted by Emanuel Erlewein on Apr. 11, 2025 in WOD-Post

CrossFit – Fri, Apr 11 Suggested Warm-Up Warm-Up 400m Run 10 BB Good Mornings 10 Elbow Punches 10 Strict Presses 6 Clean Deadlift 6 Upright Row Into… 200m Run 6 BB Kang Squats 10 Elbow Punches 6 Push Press 6 Push Jerk 6 Hang Muscle Clean 6 Front Squat Strength – All Clean and Jerk [...]

Posted by Emanuel Erlewein on Apr. 10, 2025 in WOD-Post

CrossFit – Thu, Apr 10 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Calf Raises + 10 Anterior Tib Raises 5 Is + Ys + Ts w/light plates or bodyweight 10 Scap Push-Ups 5 Scap Pull-Ups Into… 2 ROUNDS 5 Handstand Negatives 30 Single Unders (option for Double Under practice) 5 Pike Push-Ups 5 Kip Swings Skill [...]

Posted by Emanuel Erlewein on Apr. 09, 2025 in WOD-Post

CrossFit – Wed, Apr 9 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Good Morning 10 Air Squats 5 Barbell Up and Overs 10 Alt. Front Rack Lunges Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Front Squats 10 Alt. Back Rack Lunges 10 Sit-Ups Strength – All 5×5* Squat (Weight) *Keep weight Moderate+ across [...]

Posted by Emanuel Erlewein on Apr. 08, 2025 in WOD-Post

CrossFit – Tue, Apr 8 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Box Elevated Groiners 10-12 Alt. Wall Ball Around the Worlds 10 Calf + Tib Raises 10 Cat/ Cows 16-20 Elbow Punches Into… 2 ROUNDS 1:00 Cal Row (EZ-MOD PACE) 10 Sumo Stance Good Mornings 10 WB Front Squat 10 WB Push Press 10 [...]

Posted by Emanuel Erlewein on Apr. 07, 2025 in WOD-Post

CrossFit – Mon, Apr 7 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Passthroughs 5/5 Around the World 10 PVC High Pull 5 PVC Snatch Balance 5 PVC OH Squat 2 ROUNDS 10/8 Cal Bike 10/10 DB DL 8/8 DB High Pull – Hang Snatch 2nd Rnd 6/6 Strict Press 4/4 OH Squat 10 Up/Down – [...]

Posted by Emanuel Erlewein on Apr. 06, 2025 in WOD-Post

CrossFit – Sun, Apr 6 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice 10 KB DL 8 KB Upright Row 5/5 KB Press 5 Air Squat + 5 Jumping Air Squat 5/5 Split Squat :15 Hollow Hold + 10 Hollow Rocks Into… 1-2 ROUNDS 10 RKBS 10 Box Jumps 10 V-Up or Tuck Up 100m [...]

Posted by Emanuel Erlewein on Apr. 05, 2025 in WOD-Post

CrossFit – Sat, Apr 5 Suggested Warm-Up Warm-Up BAND MOBILITY 10-12 Supinated Band Pull-Aparts 10-12 Overhead Band Pull-Aparts 8/8 Single Arm Banded Upright Rows 10-12 Banded Strict Press 10-12 Banded Lat Push-Downs 10/10 Single Arm Dante Rows Into… 2 ROUNDS 10 Ring Rows 10 Scap Pull-Ups* 10 Scap Push-Ups 10 Knee Push-Ups* 10 Air Squats [...]

Posted by Emanuel Erlewein on Apr. 04, 2025 in WOD-Post

CrossFit – Fri, Apr 4 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Up Downs 5 Clean Deadlifts 10 Elbow Punches 10 Strict Presses 2 ROUNDS 100m Run 10 Toe Touch Jumping Jacks 5 Hang Muscle Clean → 5 Hang Power Clean in RD2 5 Push Press → 5 Push Jerk in RD2 Strength – [...]

Posted by Emanuel Erlewein on Apr. 03, 2025 in WOD-Post

CrossFit – Thu, Apr 3 Suggested Warm-Up Warm-Up 2 ROUNDS 15 Banded Pull Aparts 15 Banded Upright Row 15 Banded Bent Over Row :30/:30 Banded Lat Distraction AMRAP x 5 MINUTES :30 Bike 20 Single Unders* 5 Scap Pull-Ups 5 Kip Swings *Switch to 15 Double Unders after two rounds. Skill – Performance 4 SETS [...]