Posted by Emanuel Erlewein on Juni 27, 2025 in WOD-Post

CrossFit – Fri, Jun 27 Suggested Warm-Up Warm-Up 2 ROUNDS 20 Bunny Hops 10 Empty Barbell High Hang Muscle Cleans 10 Alt. Elbow Punches 20 Ant. Tib Raises Into… 2 ROUNDS 40 Single Unders or 25 Double Unders 10 Empty Barbell Clean Deadlifts 10 Empty Barbell Strict Press 20 Hollow Rocks Strength – All ON [...]

Posted by Emanuel Erlewein on Juni 26, 2025 in WOD-Post

CrossFit – Thu, Jun 26 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES :30 Bike 4 Sit-Ups 4 DB/KB Slides 4/4 DB/KB Deadlifts 4/4 Single Arm DB/KB Swings Into… AMRAP x 5 MINUTES* :15 DB/KB Suitcase Hold 10 Alt. Russian Twists :15 Single DB/KB Front Rack Hold 10 Alt. Bicycle Crunches :15 Single DB/KB Overhead Hold [...]

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

CrossFit – Wed, Jun 25 Suggested Warm-Up Warm-Up 1 ROUND 5 Inch Worm + Push Up 5/5 Split Squats 10 Up Downs 10 Tuck Ups Into… 1 ROUND 10 Scap Push Up to Pike 10 BW Lunges 8 Burpees 10 Scap Pull Ups Into… 1 ROUND 5 Pike Push Ups OR Hand Release Push Ups [...]

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

CrossFit – Tue, Jun 24 Suggested Warm-Up Warm-Up 25’ LINE DRILLS Jog Down/ Back Carioca Down/Back Lunge + Reach Overhead Walking Coassack Squats Walking Floor Scrapers Toe Walk Toy Soldiers Walking Groiners w/ Twist Into… 2 ROUNDS 200M Jog 10 Alt Box Step Ups 10 Deadbug 8 RDL (RND 2: 8 Deadlifts) 8 Cat/Cow Workout [...]

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

CrossFit – Mon, Jun 23 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Alt. Arm Swings Cross-Body 10 Alt. Up & Down Arm Swings 10 Shoulder Rolls Forward + Backwards 10 Wall Slides* 10 SLOW Arm Haulers 10 Alt. Thread the Needles *Stand with your back, elbows, and wrists against a wall. Slide arms up like a [...]

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

CrossFit – Sun, Jun 22 Suggested Warm-Up Warm-Up QUICK MOBILITY FLOW: 6 Down Dog to Up Dog 12 Alt Plank to Toe Tap 3/3 Groiners with a Twist 6 90/90 Hip Rotations 12 Glute Bridge :20 Hollow Hold Into… 2 ROUNDS :30 Arms only Rowing :30 Arms and body :30 Half Slide :30 Full Row [...]

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

CrossFit – Sat, Jun 21 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Good Mornings 10 90/90 Hip Openers 10 Glute Bridge Raises 10 Alt Step-Ups 5 Tempo Push Ups (31X1) Ino… 2 ROUNDS 10 KB Deadlifts (RND 2: Russian Swings) 10 Dead Bugs 10 Box Jumps (RND 2: Option to increase height) 5 Strict Dips (Bench/Box/Rings) [...]

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

CrossFit – Fri, Jun 20 Suggested Warm-Up Warm-Up EMOM x 3 MINUTES (:40 ON / :20 OFF) MIN 1 – 90/90 Hip Rotations MIN 2 – Yoga Push-Ups MIN 3 – Kang Squats Into… 2 SETS 200m Run 8 Air Squats 8 Alt. Elbow Punches 8 Strict Press Into… 2 SETS 100m Run 6 Front [...]

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

CrossFit – Thu, Jun 19 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike (EZ) 10 Banded Pull Aparts 10 Arm Haulers 10 Scap Pull Ups Into… 1 ROUND 1:00 Bike (MOD) 10 Supinated Banded Pull Aparts 10 Banded Dante Rows 10 Ring Rows Into… 1 ROUND 1:00 Bike (Workout Pace) 10 Overhead Banded Pull Aparts 10 [...]

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

CrossFit – Wed, Jun 18 Suggested Warm-Up Warm-Up 200m Run 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 10 Strict Press 5 Hang Muscle Cleans 400m Run 1 ROUND 5 Clean Pulls 5 Hang Power Cleans 10 Push Press Classic Workout – All Gwen (Weight) Clean & Jerk 15-12- and 9 reps Touch and go [...]