Posted by Emanuel Erlewein on Sep. 25, 2025 in WOD-Post

CrossFit – Thu, Sep 25 Suggested Warm-Up Warm-Up TABATA #1 (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Cardio Choice #1 (increase pace/RPM every round) MVMT 2 – Alt. Plank Shoulder Taps -Rest 1:00- TABATA #2 MVMT 1 – Cardio Choice #2 (increase pace/RPM every round) MVMT 2 – Hollow Hold/ Rocks Workout [...]

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

CrossFit – Wed, Sep 24 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Inch Worm Push-Ups 8 Boot Strappers :30 Dead Hang 8 Burpees Into… 1 ROUND 5 Clean Deadlifts 10 Elbow Punches 10 Ring Row 10 Scap Pull Ups Into… 1 ROUND 10 Hang Muscle Cleans 5 Hang Power Cleans 10 Kip Swings 5 SLOW Low [...]

Posted by Emanuel Erlewein on Sep. 23, 2025 in WOD-Post

CrossFit – Tue, Sep 23 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Row (Increasing Intensity) 30 Single Unders* 10 DB Around the World 6/6 Single Arm DB Strict Press *RND 2 complete 10 sets of a Single-Single-Double. RND 3 complete 40 Double Unders or 60 Single Unders. Skill – All 3 SETS :30/:30 Single DB Overhead [...]

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

CrossFit – Mon, Sep 22 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 100m Run 6 Lunge-Lunge-Squat w/PVC 6 Alt. Cossack Squat 6 PVC Pipe Sots Press Into… AMRAP x 5 MINUTES 100m Run 6 Tempo Air Squats (1111) 6 Alt. Elbow Punches 6 BTN Snatch Grip Push Press Strength – Performance Overhead Squat (ON A [...]

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

CrossFit – Sun, Sep 21 Suggested Warm-Up Warm-Up GENERAL WARM-UP – JUST MOVE & SHAKE OUT! 2:00 Cardio Choice 20 PVC Pass-Throughs 20 Slow PVC Good Mornings 20 Sit-Ups Into… SPECIFIC WARM-UP – PRACTICE THE DB MOVEMENTS! 2 ROUNDS 8 Glute Bridges 8 DB Floor Press (light load) 8 DB Bent-Over Rows (light load) 10 [...]

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

CrossFit – Sat, Sep 20 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8/6 Cal Bike 8 Scap Pull-Ups 8 Ring Rows 8 BB Strict Press Into… 1 ROUND 8 Kip Swing 8 BB Push Press :30 Hard Bike Into… 1 ROUND 8 Big Kip Swings 8 BB Push Jerks :30 Hard Bike Strength – All [...]

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

CrossFit – Fri, Sep 19 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 4 Cat/Cows 8 Alt. Bird Dogs 4/4 Single Leg RDLs Into… AMRAP x 4 MINUTES 4 Scap Pull-Ups + 4 Kip Swings 8 Tuck-Ups or V-Ups 12 Glute Bridge-Ups Strength – All Deadlift (EMOM x 10 MINUTES) RND 1+2: 6 Reps (Light) RND [...]

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

CrossFit – Thu, Sep 18 Suggested Warm-Up Warm-Up 1 ROUND 100m Run 5/5 Ankle Rotations 10/10 Leg Swings 5/5 Fire Hydrants 10 Calf + Tib Raises Into… 1 ROUND 200m Run 20 Alt. High Knees 20 Alt. Butt Kickers 10 Alt. Box Step-Ups 5-7 Tall Jumps Into… 1 ROUND 400m Run 10 Box Jumps Workout [...]

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

CrossFit – Wed, Sep 17 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 10 Samson Lunges 5 Inch Worm + Push-up 10 Shoulder Taps 10 Alt Piked Toe Taps Into… 3 ROUNDS 10 Goblet Lunge→ OH Lunge → FR Lunge 5 Burpees →Burpee to Target → Burpee over DB :20 Floor Planche :20 Wall Assisted [...]

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

CrossFit – Tue, Sep 16 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON/:15 OFF) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 8 Air Squats 8 Ring Rows or 6-8 Strict Pull-Ups 8 Jumping Air [...]