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

CrossFit – Sun, Nov 24 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS – :20 WORK / :10 REST) MVMT 1 – Hollow Hold/Rocks MVMT 2 – Superman Hold/Rocks Into… 2-3 ROUNDS 250/200m Row 10 Alt. Samson Lunges (Alternative Option: Alt. Groiners) 5/5 SA Ring Row 10 Alt. V-Ups Workout – All 3 ROUNDS FOR TIME (Time) [...]

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

CrossFit – Sat, Nov 23 Suggested Warm-Up Warm-Up 2 ROUNDS :30 Single Unders 10 Alt. Cossack Squats 8 KB Deadlifts 6 Down Dog to Cobra 4 Alt. Groiners Into… 2 ROUNDS :30s Double Unders / Single-Single-Doubles 10 Alt. Lunges 8 RKB Swings 6 Up-Downs 4 Cat Cows Workout – Performance 5 SETS FOR MAX REPS [...]

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

CrossFit – Fri, Nov 22 Suggested Warm-Up Warm-Up GENERAL WARM-UP 3 ROUNDS :15 High Knees in place :15 Butt Kickers in place :15 Push-Up to Down Dog :15 Squat Into… SPECIFIC WARM-UP 2 ROUNDS 100m Run 10 Alternating V-Ups* 8 Elbow Punches 6 Strict Press 4 Front Squats *2nd Round perform Alt. Supermans Strength – [...]

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

CrossFit – Thu, Nov 21 Suggested Warm-Up Warm-Up PARTNER WARM-UP P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 6 Samson Lunges 10 Elbow Punches 6 Hang Muscle Cleans 10 Sit-Ups Into… P1 – Bike until P2 finishes 1RD, then switch P2 – 1 round of… 10 BW Lunges 5 [...]

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

CrossFit – Wed, Nov 20 Suggested Warm-Up Warm-Up 1 ROUND 10 Banded Pull-Aparts 10 Scap Pull-Ups 10 Groiners 10 Scap Push-Ups Into… 1 ROUND 10 Banded Pull-Aparts 10 Kip Swings 10 Box Step-Ups 5 Tempo Push-Ups (31×1) Into… 1 ROUND 10 Banded Pull-Aparts 10 Low Ring Rows OR 3-5 Strict Pull-Ups 10 Box Jump Overs [...]

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

CrossFit – Tue, Nov 19 Suggested Warm-Up Warm-Up MOBILITY WARM-UP 10 Good Mornings 10 Glute Bridge 10 Dead Bugs 5/5 Scorpion Twists 10 Supermans Into… 2 ROUNDS 10 BB RDL 8 Tuck-Ups 6 Kip Swings Strength – All Deadlift (ON A 25:00 RUNNING CLOCK… Build to a 1-Rep Deadlift) (Score is Weight) Week 6 of [...]

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

CrossFit – Mon, Nov 18 Suggested Warm-Up Warm-Up 2 SETS :45 Row (24-26 SPM) 8 Kang Squats 8 Up-Downs (Over Bar) 8 Barbell Strict Press* *On the last rep, hold the bar overhead for :15. Into… 2 SETS :45 Row (26-28+ SPM)** 6 Yoga Push-Ups 6 Burpees (Over the Bar) 6 Barbell Push Press **On [...]

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

CrossFit – Sun, Nov 17 Suggested Warm-Up Warm-Up EMOM x 10 MINUTES (:40 ON/ :20 OFF) MIN 1 – Bike MIN 2 – Air SquatsMIN 3 – Step-Ups MIN 4 – Kang Squats MIN 5 – Hollow Hold or Tuck-Ups Workout – Performance 4 ROUNDS FOR TIME (Time) 25/20 Cal Bike 20 Box Step-Overs (24/20) [...]

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

CrossFit – Sat, Nov 16 Suggested Warm-Up Warm-Up AMRAP x 7 MINUTES 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* *Switch to regular Box Step-Ups after 3:00. Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a [...]

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

CrossFit – Fri, Nov 15 Suggested Warm-Up Warm-Up *GENERAL WARM-UP* 30 Mountain Climbers 5 Cat Cows 5/5 Moose Antlers 10 Alt. Child’s Pose Lat Stretch 3/3 Groiner Twists 5 Bootstraps Into… *SPECIFIC WARM-UP* 20 Single Unders 10 Ring Rows 6 Clean Deadlift + 6 Elbow Punch 20 High Jump Singles 10 Scap Pull-Ups 3 Hang [...]