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

CrossFit – Sat, Jun 7 Suggested Warm-Up Warm-Up 3 ROUNDS 5 Push Up to Pike 10 Good Mornings * 10 Barbell Bent Over Row Into… 2 ROUNDS 5 Strict Press 10 Russian KB Swings 10 Kip Swings *KB Deadlifts Round 3 Strength – All Shoulder to Overhead (ON A 12:00 RUNNING CLOCK… Build to a [...]

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

CrossFit – Fri, Jun 6 Suggested Warm-Up Warm-Up ½ Tabata Bike (:20 on/:10 off, 4 rds) 2 ROUND 10 Air Squats 6 Clean Deadlifts 6 Upright Row 10 Elbow Punches ½ Tabata Bike 1 ROUND 6 Clean Pulls 6 Hang Muscle Cleans 6 Front Squats Strength – All ON A 15:00 RUNNING CLOCK… (Weight) Build [...]

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

CrossFit – Thu, Jun 5 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES* 4 Yoga Push-Ups 4 Push-Ups 4 Strict Hanging Knee Raise 4 Kip Swings Into… 1-2 ROUNDS EACH (TIME PERMITTING)* 5 Ring Rows or Strict Pull-Ups 5 Toes to Bar or Toes to Something 5 Pike Push-Ups :15 Handstand Hold or Pike Hold *One [...]

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

CrossFit – Wed, Jun 4 Suggested Warm-Up Warm-Up 1 ROUND 10 Alt Forward Stepping Lunge 10 Alt Cossack Squats 10 Air Squat 10 Alt Curtsy Lunge 10 Jumping Air Squat 10 Alt Step-Up 2 ROUNDS 5/5 Goblet Lunge 10 Alt Goblet Step Overs → Farmers Step Over 10 Box Jumps → Box Jump Overs Workout [...]

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

CrossFit – Tue, Jun 3 Suggested Warm-Up Warm-Up 1 ROUND 6 Inch Worms w/ Push Up 6/6 Leg Swings Forward and Backward 6/6 Leg Swings Side to Side 10 Alt Cossack Squats 10 Air Squats 10 Up-Downs Into… 2 ROUNDS 200M Run 10 WB Front Squats (RND 2: 10 Thrusters) 8 Ring Rows 8 Kip [...]

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

CrossFit – Mon, Jun 2 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Single Unders* 10 Good Mornings (BB Optional) 10 Glute Bridge-Ups (Hold :01 at Top) 5 Cat/Cows *RND 2 complete 20 fast SU + 10 Tall Jump SU. Into… 2 ROUNDS :20 Double Under Practice 10 RDL* 10 Alt. Deadbugs 5 Belly Braces** *RND 2 [...]

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

CrossFit – Sun, Jun 1 Suggested Warm-Up Warm-Up 1 ROUND 400m Run 8 Groiners 10 Scap Pull Ups 5/5 Leg Swings Into… 1 ROUND 200m Run 4/4 Split Squats 10 Banded Straight Arm Push Downs 5/5 Figure 4 Stretch Into… 1 ROUND 100m MedBall Run 8 Lunges 10 Ring Rows OR 3-5 Strict Pull Ups [...]

Posted by Emanuel Erlewein on Mai 31, 2025 in WOD-Post

CrossFit – Sat, May 31 Suggested Warm-Up Warm-Up 1 ROUND 10/8 Cal Bike 10 Good Mornings 10/10 Fire Hydrant Lifts 10 Bird Dogs 5/5 A-Frame Hip Opener* 10 Glute Bridge Raises *Kneeling with one leg out straight to the side, rock forward and backwards 5 times 2 ROUNDS 10/8 Cal Bike 10 RDL w/ BB [...]

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

CrossFit – Fri, May 30 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:40 ON / :20 OFF) MIN 1: Samson Lunges MIN 2: Yoga Push-Ups MIN 3: Good Mornings MIN 4: Up-Downs Into… EMOM x 8 MINUTES (:40 ON / :20 OFF) MIN 1: Row (Legs + Hip Only) MIN 2 : Single Unders MIN [...]

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

CrossFit – Thu, May 29 Suggested Warm-Up Warm-Up 200m Run Into… 2-3 SETS FOR QUALITY 10 Air Squats 5 Scap Push-Ups + 5 Push-Ups 3 Scap Pull-Ups + 2 Pull-Ups *This is a short warm-up for a very long workout. Commonly, many athletes will use the first run as part of their ‘additional warm-up’. Hero [...]