Posted by Emanuel Erlewein on Apr 28, 2024 in WOD-Post

CrossFit – Sun, Apr 28 Warm-Up Warm-Up 3 rds – 50 m. run* – 6 Split-Squats e/s – 6 KB-Deadlifts – 6 Step-Ups *Increase pace each round, finishing at workout pace (Light, Mod, Fast) Workout – All EMOM x 25 MINUTES Partner AMRAP 25 – 400 m. run together – 40 Russian-Swings – 40 Burpees [...]

Posted by Emanuel Erlewein on Apr 27, 2024 in WOD-Post

CrossFit – Sat, Apr 27 Warm-Up Warm-Up 2 ROUNDS 8/6 Cal Row 6 Jefferson Curls 6 High Hang High Pulls 6 Strict Press (Elbow Punches as needed) 6 Alt. Groiners 6 Supermans Into… 2 ROUNDS 8/6 Cal Row 6 Clean Deadlifts 6 High Hang Muscle Cleans 6 Push Press 6 Cat Cows 6 Hollow Rocks [...]

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

CrossFit – Fri, Apr 26 Warm-Up Warm-Up 1 ROUND 5 Inchworm w/ Push Up 10 Alt Groiners 10 PVC Pass Throughs Into… 2 ROUNDS 5 Up-Downs 10 PVC Front Squat or Overhead Squats 10 Bird Dogs Into… 1 ROUND 5 Burpees 5 Lunge+Lunge+Squat (w/ DB or BB) 10 Elbow Punches w/ BB Strength – Performance [...]

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

CrossFit – Thu, Apr 25 Warm-Up Warm-Up 1 ROUND 100m Run 10 Alt. Groiners :30 Plank 10 Good Morning Into… 1 ROUND 100m Run 10 Alt. Box Step-Ups 20 KB Plank Taps 10 KB Deadlifts Into… 1 ROUND 200m MedBall Run (SB Optional) 10 Box Jumps 10 Sit-Ups 10 Plate G2OHs Partner Workout – All [...]

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

CrossFit – Wed, Apr 24 Warm-Up Warm-Up 1 ROUND 10 PVC Pass Throughs 10 Scap Push-Up 10 Ring Row Into… 1 ROUND 10 PVC Scarecrow to Press 16 Piked Shoulder Taps 10 Scap Pull-Up Into… 1 ROUND 10 PVC Muscle Snatch 6 Push-Up to Pike 6 Kip Swings Skill – All EMOM x 6 MINUTES [...]

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

CrossFit – Tue, Apr 23 Warm-Up Warm-Up 2 ROUNDS 10 Calf + Tib Raises 10 WB Lunges 20 Bunny Hops 10 WB Strict Press 30 Single Unders 10 WB Front Squats Into… 2 ROUNDS :20 Double Under Practice 10 Wall Ball Thrusters* 10 Push-Ups 5/5 Moose Antlers *RND 2, complete 10 Wall Balls. Strength – [...]

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

CrossFit – Mon, Apr 22 Warm-Up Warm-Up 2 SETS :45 Bike (Moderate Pace) 8/8 Split Squat 10 Alt. Elbow Punches 10 Scap Pull-Ups Into… 2-3 SETS (TIME PERMITTING) :30 Bike (Hard Pace) 10 Alt. Lunges 10 Ring Rows 10 Tuck Up or V-Ups Extended Warm-Up – All EMOM x 9 MINUTES MIN 1 – 6-8 [...]

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

CrossFit – Sun, Apr 21 Sunday-Funday Sunday-Funday Warm-Up 2 rds – 10 m Ostrich-Walk – 10 Box-Step-Ups with high knees AMRAP 5 – 10 Squats – 5/5 Worlds greatest stretch – 10 Banded Good-Mornings – 10 Alt. DB-Snatches i/t WOD Every 10 min for 3 rds – 24/30 cal rowThen8-10-12 of: – Burpee Box-Jumps – [...]

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

CrossFit – Sat, Apr 20 Warm-Up Warm-Up EMOM x 5 MINUTES (:40 ON /:20 OFF) MIN 1 – Single Unders MIN 2 – Single Leg Single Unders (:20 per leg) MIN 3 – Run In Place Single Unders MIN 4 – Scissor Kick Single Unders MIN 5 – Single Unders Into… 1 ROUND 1:00 Row [...]

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

CrossFit – Fri, Apr 19 Warm-Up Warm-Up 1 ROUND 10 Toe Touch Jumping Jacks 10/10 Big Arm Circles (Forward + Backwards) 10 Banded Pull Aparts 10 Banded Lat Pull-Downs 10/10 Banded Dante Rows 10 Hollow Rocks Into… 1 ROUND 8 Shoulder Taps 8 Scap Push-Ups 8 Up-Downs 8 Scap Pull-Ups Into… 1 ROUND 6 Push-Ups [...]