Posted by Emanuel Erlewein on Dez. 24, 2025 in WOD-Post

CrossFit – Wed, 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, 2025 in WOD-Post

CrossFit – Tue, Dec 23 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Bird-Dogs MIN 2 – Bike (Easy Pace) MIN 3 – Alt. Dead-Bugs Min 4 – Bike (Mod Pace) Min 5 – Sit-Ups Into… AMRAP x 5 MINUTES 8/6 Cal Bike 6 Ring Rows 6 [...]

Posted by Emanuel Erlewein on Dez. 22, 2025 in WOD-Post

CrossFit – Mon, Dec 22 Suggested Warm-Up Warm-Up AMRAP x 5 MIN 5 Inchworm Push-Ups 6 Cossack Squats 8 Up Downs 10 Walking Lunges Into… 2 ROUNDS 8 Alt. Back Rack Lunges 8 Strict Press 8 Burpees* *Round 2 perform Burpees over the bar. Strength – All 4 SETS (Weight) 8/8 Back Rack Split Squats* [...]

Posted by Emanuel Erlewein on Dez. 21, 2025 in WOD-Post

CrossFit – Sun, Dec 21 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 4 Push-Up to Pike 4 Plank to Alt Pike Toe Touch 4 Up-Down 4 Kip Swings 4 Plate Deadlifts Into… AMRAP x 5 MINUTES 4 Push-Ups 25ft Bear Crawl 4 Burpees 4 Knees to Elbow 4 Plate Ground to Overhead Strength – All [...]

Posted by Emanuel Erlewein on Dez. 20, 2025 in WOD-Post

CrossFit – Sat, Dec 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squats 10 Lunges 10 DB Deadlifts 10 Step-ups 10 Jumping Air Squat Into 2 ROUNDS 1:00 Bike 10 Farmer Step ups 10 Box Jumps *increase height 2nd round Workout – Performance 2 ROUNDS FOR TIME (Time) 75/60 Cal Assault Bike* 50 [...]

Posted by Emanuel Erlewein on Dez. 19, 2025 in WOD-Post

CrossFit – Fri, Dec 19 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats Into… 1 ROUND 10 PVC Cuban Press 10 Scap Pull Ups 10 Kip Swings Into… 1 ROUND 8 Hang Muscle Snatch 8 Overhead Squats 8 Burpees :15/:15 Top and Bottom Ring Support [...]

Posted by Emanuel Erlewein on Dez. 18, 2025 in WOD-Post

CrossFit – Thu, Dec 18 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 5/5 KB Suitcase Deadlifts 20 Single Unders :15 Bar Hang 100m Run Into… AMRAP x 4 MINUTES 25m Suitcase Carry 10 Double Unders :15 Plank Hold 100m Run Workout – All 3 SETS FOR QUALITY 400m KB Suitcase Carry 100 Double Unders or [...]

Posted by Emanuel Erlewein on Dez. 17, 2025 in WOD-Post

CrossFit – Wed, Dec 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Scap Push-Ups 10 BW Good Mornings 8 Samson Lunges 6 Bootstrapper Squats Into… 2 ROUNDS 12/10 Calorie Row 6 Push-Ups 10 Russian KB Swings (American in RD 2) 10 Walking Lunges 10 Air Squats (Front Squats in RD 2) Skill – All [...]

Posted by Emanuel Erlewein on Dez. 16, 2025 in WOD-Post

CrossFit – Tue, Dec 16 Suggested Warm-Up Warm-Up 4 SETS MOVT 1 – :15 Jumping Jacks MOVT 2 – :15 Up-Downs MOVT 3 – :15 Shoulder Taps MOVT 4 – :15 Push-Ups *SET = MOVT 1-MOVT 4. Into… 1-2 ROUNDS 10 Alt. Box Step-Overs 10 BB Strict Press 10 Ring Rows 10 Scap Pull-Ups Strength [...]

Posted by Emanuel Erlewein on Dez. 15, 2025 in WOD-Post

CrossFit – Mon, Dec 15 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up-Downs 10 Glute Bridge-Ups 10 Tuck-Ups 10 Scap Push-Ups 10 Push-Ups Into… 1 ROUND 5 Above the Knee Deadlifts 5 Below the Knee Deadlifts 5 Deadlifts 10 Kip Swings 5-7 Push-Up to Pike Workout – Performance 20 ROUNDS FOR TIME (Time) 2 Deadlifts (315/205) [...]