Posted by Emanuel Erlewein on Nov. 14, 2025 in WOD-Post

CrossFit – Fri, Nov 14 Suggested Warm-Up Warm-Up 400 M Run Walking Figure 4 Stretch Toy Soldiers Spiderman (walking groiners) High Skips 200 M Run 1-2 ROUNDS 10 PVC Pass Throughs 10 PVC OH Thoracic Twists 10 BTN Strict Press 10 Tempo PVC OH Squat Strength – Performance Overhead Squat (5×5 @ 60% (RPE 6)*) [...]

Posted by Emanuel Erlewein on Nov. 13, 2025 in WOD-Post

CrossFit – Thu, Nov 13 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 12 Toe Touch Jumping Jacks 10 Good Mornings 10 Kip Swings 8 Ring Rows Into… 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans Strength – All Power Clean (5×2 @ 60% (RPE 6)*) *This is [...]

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

CrossFit – Wed, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Scap Push-Ups 10 Alt. Deadbugs 5/5 Side Plank Rotations 5 Push-Ups @ 31X1 Into… 1 ROUND (segway into teaching) 10 KB Sumo Deadlifts :30 Legs only Row 10 KB Upright Rows :30 Arms only Row 10 KB Sumo Deadlift High Pulls :30 Row Workout [...]

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

CrossFit – Tue, Nov 11 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* Into… 2 ROUNDS 5 Up-Dog to Down Dog 10 Cat/Cows 10 Alt. Box Step-Ups Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step [...]

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

CrossFit – Mon, Nov 10 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Mountain Climbers 10 Toe Touch Jumping Jacks 8 Up-Downs 6 Burpees Into… 2 ROUNDS :45 Bike 5/5 DB Push Press* 10 Tuck-Ups or V-Ups *RND 2 complete 5/5 DB Push Jerks. Strength – All Bench Press (5×5 @ 60% (RPE 6)*) *This is a [...]

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

CrossFit – Sun, Nov 9 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ Toe Walks 25’ Heel Walks 25’ Walking Samson Lunges 25’ High Kicks 25’ Walking Scoop to Stands 25’ High Knees 25’ Butt Kickers 200m Run Into… 1-2 ROUNDS 10 Plate Deadlifts 10 Plate Strict Press 10 Scap Push-Ups 10 Tempo Push-Ups (31X1)* [...]

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

CrossFit – Sat, Nov 8 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10/8 Cal Row (Easy Pace) 6 KB Deadlifts 6 Scap Pull-Ups 4-6 Ring Rows or Strict Pull-Ups Into… 2-3 Sets 10/8 Cal Row (Mod+ Pace) 50m Farmer Carry 8 Jumping Pull-Ups 8 Kip Swings Workout – Performance FOR TIME (Time) 1000/800m Row 60 [...]

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

CrossFit – Fri, Nov 7 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Elbow Punches 8 BB Back Rack Good Mornings 6 Slow Clean Deadlifts Into… 1 ROUND 1:00 Bike 5 Hang Muscle Cleans 5 Hang Power Cleans 5 Clean Pulls Strength – All Power Clean (1×2 @ 80% (RPE 8) 1×2 @ 85-90% (RPE [...]

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

CrossFit – Thu, Nov 6 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Alt Lunge 10/10 DB Strict Press 10 Air Squats → Jumping Air Squat 10 Piked Shoulder Taps 10 Tuck Ups Into… 2 ROUNDS 10/10 OH Lunge 6 Half Box Jumps → Box Jump Overs 10 Piked Push Up 6 Kip Swings Partner Workout – [...]

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

CrossFit – Wed, Nov 5 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8 Good Mornings 8 PVC Pass Through 8 Air Squats 8 Glute Bridge Ups Into… AMRAP x 4 MINUTES 4 PVC Cuban Press OR 8 Hang Muscle Cleans 6 Push Up to Pike 20 Shoulder Taps 6 Burpees Strength – Performance Overhead Squat [...]