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

CrossFit – Mon, Jul 7 Suggested Warm-Up Warm-Up 1 ROUND5 Inchworm + Push Up + Bootstrapper10 Scap Push Ups5/5 Moose Antlers10 Air Squats5/5 Spiderman Twists10 Dead Bugs Into… 2-3 ROUNDS8 Front Squats*8 Push Press*8 Ring Rows8 Scap Pull Ups** *RND 2: Complete 8 Thrusters in place of Front Squats and Push Press**RND 2: Hanging Knee [...]

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

CrossFit – Sun, Jul 6 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES1:00 Cardio8 Deadbugs6/6 Single Leg Glute Bridge Ups Into… 1-2 ROUNDS10 Sit Ups8 Step Ups4 Box Jumps Workout – All 4 ROUNDS FOR QUALITY  40/35 Cal Row, Ski, Bike 30 Sit-Ups 20 Alt. Box Step-Ups (Athlete Choice)*10 Box Jumps *Option to Hold DB (Athlete [...]

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

CrossFit – Sat, Jul 5 Suggested Warm-Up Warm-Up 2 ROUNDS5 Inchworm to Push Ups10 Alt Pike Toe Taps5/5 Moose Antlers10 Tib/Calf Raises5 Pause Up-Down20 Single Unders Into… 2-3 ROUNDS (Time Permitting) 5 Pike Push Ups5 Burpees5 Bench Dips20 Double Unders Workout – Performance 3 SETS  (AMRAP – Rounds and Reps) AMRAP x 7 MINUTES* 25 [...]

Posted by Emanuel Erlewein on Juli 04, 2025 in WOD-Post

CrossFit – Fri, Jul 4 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES100m Run4 Power Cleans4 Alt. Elbow Punches4 Front Squats Into… AMRAP x 4 MINUTES100m Run4 Scap Pull-Ups4 Kip Swings4 Ring Rows or Strict Pull-Ups Hero Workout – Performance Badger (Time) 3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 [...]

Posted by Emanuel Erlewein on Juli 03, 2025 in WOD-Post

CrossFit – Thu, Jul 3 Suggested Warm-Up Warm-Up 1:00 Cardio Choice 10 Deadbugs 10 Paused Glute Bridge-Ups 15 Air Squats Into… 1:00 Cardio Choice 5 Inchworm + Up-Dog to Down-Dog :30 KB Front Rack + :30 KB OH Hold 10 Cossack Squats 10 Glute Bridge-Ups Into… 1:00 Cardio Choice 10 Banded Deadbugs :30 Dead Hang [...]

Posted by Emanuel Erlewein on Juli 02, 2025 in WOD-Post

CrossFit – Wed, Jul 2 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS, :20 WORK // :10 REST) Bike (start slow and increase pace each round!) Into… 2 ROUNDS 5 Strict Presses 5 Behind the Neck Strict Presses 10 Kip Swings* 20 Alt. Plank Shoulder Taps** *2nd Round → Tuck-Ups **2nd Round → Alt. Pike Shoulder Taps [...]

Posted by Emanuel Erlewein on Juli 01, 2025 in WOD-Post

CrossFit – Tue, Jul 1 Suggested Warm-Up Warm-Up Mobility Warm-up 8/8 Staggered Stance Good Morning 8 Kang Squats :30/:30 World’s Greatest Stretch 10 Glute Bridge 8 90/90 Hip Switch 10 Alt Bird Dog Into… 2 ROUNDS 10 BB RDL → 6 Jefferson Curls 10 Box Jumps → 6 High Box Jumps :30 Hollow Hold → [...]

Posted by Emanuel Erlewein on Juni 30, 2025 in WOD-Post

CrossFit – Mon, Jun 30 Suggested Warm-Up Warm-Up 1 ROUND 10 Wall Ball Deadlifts 10 WB Alt. Around the Worlds 10 WB Strict Press 10 WB Ground to Overhead 100m WB Farmers Run Into… 2 ROUNDS 300/250m Row 10 WB Front Squats w/ :01 Pause at Bottom* 10 WB Push Press* 10 Scap Push-Ups 5 [...]

Posted by Emanuel Erlewein on Juni 29, 2025 in WOD-Post

CrossFit – Sun, Jun 29 Suggested Warm-Up Warm-Up Mobility Warm-Up 1 ROUND 10 Down Dog to Up Dog 5/5 Lizard to ½ Split 5/5 Table Top Thread the Needle 5/5 Cat Cow :30 Tuck Hold Into 2 ROUNDS 1:00 Cardio of Choice 10 Good Mornings → DB RDL 10 Scap Push Ups + :20 Plank [...]

Posted by Emanuel Erlewein on Juni 28, 2025 in WOD-Post

CrossFit – Sat, Jun 28 Suggested Warm-Up Warm-Up 3 ROUNDS 1:30 Row (EZ→Mod→Hard) 10 Scap Pull-Ups → Kip Swings → Kipping Knee Raise 12 Alt. DB DL → Alt. High Pull → Alt. DB Snatch 15 Air Squats → Slightly Narrower Air Squat → Feet Together Air Squat Workout – Performance FOR TIME (Time) 100 [...]