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

CrossFit – Sun, Nov 30 Suggested Warm-Up Warm-Up 100m Run 10 Supinated Band Pull-Aparts 8/8 Split Squats 10 Scap Push-Ups 10 Straight Leg Sit-Ups Into… 150m Run 10 Banded Upright Rows 10 Alt. Lunges 10 Alt. Piked Toes Taps 10 Bent Knee Sit-Ups Into… 200m Run 10 Banded Bent Over Rows 10 DB Goblet Lunges [...]

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

CrossFit – Sat, Nov 29 Suggested Warm-Up Warm-Up 1 ROUND 10 Calf + Tib Raises 10 Alt. Plank Calf Stretches 5/5 Head Rotations 10 Crossbody Arm Swings 10 Up+Down Arm Swings 20 Bunny Hops 10 Tall Hops Into… 2 ROUNDS 30 Single Unders 10 Up-Dog + Down-Dog* 10 Piked Shoulder Taps* 10 Ring Rows *RND [...]

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

CrossFit – Fri, Nov 28 Suggested Warm-Up Warm-Up 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean 5 Overhead/Front Squat 5 Kipping Knee Raises *1st Round perform with PVC Pipe, 2nd Round perform with barbell [...]

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

CrossFit – Thu, Nov 27 Suggested Warm-Up Warm-Up 1-2 ROUNDS :30 High Knees :30 Butt Kickers 5/5 Side Plank Rotations 10 Alt. Samson Lunges 10 Feet Elevated Calf Raises Into… 2-3 ROUNDS (w/partner)* 200m Run Together** P1: 10 Alt. Lunges / P2: Bottom of Squat Hold P1: 10 Up-Downs / P2: Top of Plank Hold [...]

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

CrossFit – Wed, Nov 26 Suggested Warm-Up Warm-Up 12 Toe Touch Jumping Jacks 8 BB Good Mornings 8 Box Step-Ups 8 WB Front Squats 10 Scap Pull-Ups Into… 12 Toe Touch Jumping Jacks 8 BB RDLs 8 Box Jumps 8 WB Thrusters 10 Ring Rows Into… 12 Toe Touch Jumping Jacks 8 Deadlifts 8 Box [...]

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

CrossFit – Tue, Nov 25 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (:40 ON / :20 OFF) MIN 1 – Arms only stroke MIN 2 – Arms + hinge stroke MIN 3 – Quarter slide stroke MIN 4 – Full stroke (24-28SPM) MIN 5 – Full stroke (28-32SPM) Into… 3 SETS 8 Sit-Ups 16 Shoulder [...]

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

CrossFit – Mon, Nov 24 Suggested Warm-Up Warm-Up 2 ROUNDS 100m Run 10 Good Mornings 20 Lateral Hops 5 Push Up to Pike Into… 2 ROUNDS 40 Single Unders 10 Hang Muscle Cleans 5/5 DB Deadlifts 5/5 DB Strict Press Strength – All ON A 16:00 RUNNING CLOCK… (Weight) Build to a Moderate-Heavy Complex… 1 [...]

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

CrossFit – Sun, Nov 23 Suggested Warm-Up Warm-Up MOBILITY WARM-UP 5 Inch Worm into Up/Down Dog 5/5 Groiner with a twist 5/5 Cat-Cow 10 Child’s Pose with Alt Arm Lifts 5/5 Scorpion Twists 5/5 90/90 Folds 1-2 ROUNDS 1:00 Cardio (switch machines each round) 10 Up/Down with a shoulder tap 10 Box Step Ups 10 [...]

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

CrossFit – Sat, Nov 22 Suggested Warm-Up Warm-Up 2 ROUNDS 25 Jumping Jacks 10 Scap Push-Ups 10 Sit-Ups 5 Kang Squats Into… 1-2 ROUNDS (Time Permitting) 20 Mountain Climbers 10 (Knee) Push-Ups 10 Ring Rows 10 Air Squats Classic Workout – Performance Barbara (Time) Five Rounds for time: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 [...]

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

CrossFit – Fri, Nov 21 Suggested Warm-Up Warm-Up TABATA (8 ROUNDS – :20 ON // :10 OFF) MVMT 1 – Bike (increase pace with each round) MVMT 2 – Scap Push-Ups (Round 1)* *Switch movements / progress through different movements… Alt. Pike Shoulder Taps – Round 2 Push-Up to Down Dog – Round 3 Push-Ups [...]