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

CrossFit – Wed, Dec 10 Suggested Warm-Up Warm-Up Bike Tabata :20 on/ :10 off (4 rounds) Then… 1 ROUND 10 Banded Pull-aparts 5/5 Sword Pulls 10 OH Banded Pull-aparts 10 Band Pass Throughs 10 Behind-the-Neck Strict Press Into… 1-2 ROUNDS :45 Bike 10 Strict Press 10 Alt Arm Lifts in Child’s Pose 5/5 Moose Antlers [...]

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

CrossFit – Tue, Dec 9 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Back Rack Good Mornings → BB RDL in RD2 10 Tuck-Ups 10 Scap Pull-Ups 1 ROUND 1:00 Row 10 BB Deadlifts 10 V-Ups 10 Kip Swings Workout – Performance 3 ROUNDS FOR TIME (Time) 1250/1000m Row 35 Toes to Bar 25 Deadlifts [...]

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

CrossFit – Mon, Dec 8 Suggested Warm-Up Warm-Up 4 SETS (:15 e/ MOVT) MOVT 1 – Mountain Climbers MOVT 2 – Groiners MOVT 3 – Lunges MOVT 4 – Up-Downs 1 SET= MOVT 1-MOVT 4. Into… 2 ROUNDS 10 DB Goblet Squats* 8 Low Box Jumps* 10 Deadbugs :30 Bottom of Squat Hold *RND 2 [...]

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

CrossFit – Sun, Dec 7 Suggested Warm-Up Warm-Up 2-3 ROUNDS 1:00 Cardio Choice 10 Scap Push-Ups 10 Deadbugs 5/5 Single Arm DB Floor Press 10 Single DB Curl to Press Workout – All 3 SETS FOR QUALITY* 3:00 Cardio Choice 20 DB Bench Press 20 Single DB Waiter Curls 20 DB Overhead Tricep Extension 20 [...]

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

CrossFit – Sat, Dec 6 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 5/5 PVC Around the Worlds 5 PVC Cuban Press 8 Burpees 10 Scap Pull-Ups → 10 Kip Swings in RD2 1 ROUND 5 Barbell Snatch Deadlifts 5 High Hang High Pulls 5 Hang Muscle Snatch 6 Burpees to Target :15/:15 Top/Bottom [...]

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

CrossFit – Fri, Dec 5 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Samson Lunges MIN 2 – Yoga Push-Ups MIN 3 – Jefferson Curls w/ Wall Ball MIN 4 – Kang Squat w/ Wall Ball Into… AMRAP x 6 MINUTES 8/6 Cal Bike 6 Sit-Ups 6/6 [...]

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

CrossFit – Thu, Dec 4 Suggested Warm-Up Warm-Up 1 GENERAL WU ROUND 30 Jumping Jacks 10 Up-Downs 30 Mountain Climbers 10 Push-Ups 30 Flutter Kicks 5 Burpees Into… 2 SPECIFIC WU ROUNDS 30 Single Unders* 10 Tall Jump Single Unders + 10 Fast Wrist Single Unders* 10 Elbow Punches 7-10 Strict Press 5 Hang Power [...]

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

CrossFit – Wed, Dec 3 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Scap Push-Ups 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Shoo the Chickens Into… 2 ROUNDS 200m Run 5 Push-Up to Pike* 10 Banded Lat Push Downs 5 Ring Rows 10 Figure 4s *Hand Release Push-Ups or Push-Ups on the second round. [...]

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

CrossFit – Tue, Dec 2 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 10 Alt. Cossack Squats 10 Good Mornings 10 Bootstrappers 10 Alt. Deadbugs 10 Alt. Supermans 10 Toe Touch + Jumping Jacks into… 2 ROUNDS 15/12 Cal Row (moderate → workout pace) 10 Empty Barbell Clean Deadlifts 5 Vertical Jumps → 5 Box Jump Overs [...]

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

CrossFit – Mon, Dec 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up/Downs 5 Up/ Down Dogs 10 Piked Shoulder Taps 10 Alt Arm Raise in Child’s Pose 5/5 Arnold Press :30 Dead Hang 5 Slow Kip Swings Into… 1 ROUND 10 Burpees 10 DB Push Press 5 Knee Raises Skill – All ON A 10:00 [...]