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

CrossFit – Tue, Dec 24 Suggested Warm-Up Warm-Up 1 ROUND 100m Run 8 Alt. Step-Ups 8 Air Squats 8 Alt. DB Deadlifts 8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting) 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press 5 DB Thrusters 5 Box Jumps Workout of the Week – [...]

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

CrossFit – Mon, Dec 23 Suggested Warm-Up Warm-Up 1:00 Bike Into… 2 ROUNDS 10 Air Squats 10 PVC Pass Through 10 Behind the Neck Strict Press 5/5 Around the Worlds 5 PVC Snatch Balance 10 PVC OH Squat Into… 2 ROUNDS :45 Bike 5 Snatch Deadlift 5 High Hang Muscle Snatch :20 OH Hold 5 [...]

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

CrossFit – Sun, Dec 22 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Box Step Ups 20 Crunches 10 Shoulder Taps Into… 2 ROUNDS 6 Alt. DB Step Ups* 6 Narrow Grip Tricep Push-Ups :10 Support Hold :10 Bottom Dip Hold *Build to workout weight Workout – All FOR TIME* (Time) 200/150 Cal Row 150 [...]

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

CrossFit – Sat, Dec 21 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 20 Shoulder Taps 10 Squat Jumps 5 Jefferson Curls Into… 2 ROUNDS 200m Run 10 Strict Press 10 Hang Muscle Cleans 10 Good Mornings* *Round 2 perform 10 empty barbell Good Mornings Strength – All ON A 12:00 RUNNING CLOCK… (Weight) Build up [...]

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

CrossFit – Fri, Dec 20 Suggested Warm-Up Warm-Up 2 ROUNDS 40 Alt. Mountain Climbers 10 Scap Push-Ups 5/5 Thread the Needle* 10 Good Mornings* *2nd RND complete 10 Arm Haulers & 10 KB Deadlifts Into… 2 ROUNDS 10 Up-Downs* 10 Russian KB Swings* 10 Ring Rows 10 Scap Pull-Ups *RND 2 complete 10 Burpees + [...]

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

CrossFit – Thu, Dec 19 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Step-Ups :15/:15 Box-assisted pigeon stretch 10 Air Squat 5/5 Cossack Squat 10 Bootstraps Into 2 ROUNDS 10 Box Jumps (increase height second round) 10 Jumping Air Squat :30 Squat Hold Strength – All Back Squat (10-10-10-10 Box Back Squats*) *Squat to a Box that [...]

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

CrossFit – Wed, Dec 18 Suggested Warm-Up Warm-Up PART 1) TABATA (8 ROUNDS – :20 WORK / :10 REST MVMT 1 – Bike (increase pace by 3-5 RPMs every round) MVMT 2 – Hollow Hold Into… PART 2) 2-3 ROUNDS 10 SLOW Alt. Pike Shoulder Taps 5 Cat/Cows 10 Banded PVC Deadlifts 5 Jefferson Curls [...]

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

CrossFit – Tue, Dec 17 Suggested Warm-Up Warm-Up 2 ROUNDS 250m/200m Row (24-26SPM) 12 Alt. Reverse Lunges 150m/100m Row (26-28+SPM) 6/6 Split Squats Into… EMOM x 4 MINUTES (:40 ON / :20 OFF)MIN 1 – Single Unders MIN 2 – Deadbugs MIN 3 – Double Under or Double Under attempts MIN 4 – Sit-Ups Strength [...]

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

CrossFit – Mon, Dec 16 Suggested Warm-Up Warm-Up 1 ROUND MOBILITY 6 Up/Down Dogs 8 Bootstrappers 10 PVC Pass Throughs 10 PVC Around The Worlds into… 1 ROUND 15 Air Squats 10 WB Strict Press 10 WB Around the World 6 PVC Sn. Grip Deadlift 6 PVC High Hang High Pull 6 BTN Sn. Grip [...]

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

CrossFit – Sun, Dec 15 Suggested Warm-Up Warm-Up 1 ROUND 2:00 Cardio Choice (RPE 4-5) 20 SLOW Alt. Plank Shoulder Taps 10 DB Lat Pullover Alt. Deadbugs 5 Up-Downs Into… 1 ROUND 1:30 Cardio Choice (RPE 5-6) :15/:15 Single Arm Plank Hold 10 Alt. Bird Dogs 5 Up-Downs Into… 1 ROUND 1:00 Cardio Choice (RPE [...]