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

CrossFit – Sat, Oct 4 Suggested Warm-Up Warm-Up 2:00 Bike (EZ-MOD Pace) Into… 3 SETS (:20 ON/ :10 OFF) MOVT 1 – Jumping Jacks MOVT 2 – Alt. Groiners MOVT 3 – Tuck-Ups or V-Ups MOVT 4 – Air Squats *1 SET = MOVT 1-4. Workout – Performance AMRAP x 21 MINUTES (AMRAP – Rounds [...]

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

CrossFit – Fri, Oct 3 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 MIN 4 – Kang Squats Into… AMRAP x 6 MINUTES 100m run 6 Alt. Elbow Punches 6 Muscle Cleans 3 Strict Press [...]

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

CrossFit – Thu, Oct 2 Suggested Warm-Up Warm-Up TEAMS OF 2… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches Into… 1 ROUND (Each) P1: 2:00 Cal Row P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups [...]

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

CrossFit – Wed, Oct 1 Suggested Warm-Up Warm-Up 2 ROUNDS 5/5 Moose Antlers 10 Air Squats 5 Empty Barbell Presses* 10 Alt. Deadbugs *Strict Press from the front rack and then gently lower to the back rack. Strict Press from behind the neck and lower back to the Front Rack. This is one rep, perform [...]

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

CrossFit – Tue, Sep 30 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 EZ Bike 8 Groiners 10 Cat/Cow 8 Samson Lunges 10 Deadbugs Into… 1 ROUND 1:00 Mod Bike 10 Good Mornings 10 BW Lunges 8 BB RDL 10 DB Front Rack Lunges Strength – All Deadlift (5-4-3-2*) *Start Moderate and build to Heavy. (Score is [...]

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

CrossFit – Mon, Sep 29 Suggested Warm-Up Warm-Up 1 ROUND 10/10 Calf Raises 6 Plank to Pike 10 DB Around the Worlds 10 Good Mornings Into… 1 ROUND 50 Single Unders 10 Scap Push-Up + 20 Shoulder Taps 5/5 DB Strict Press 8/8 DB Deadlifts Into… 1 ROUND 50 Single Unders OR 25 Double Unders [...]

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

CrossFit – Sun, Sep 28 Suggested Warm-Up Warm-Up General (3–4 min) 1:00 Cardio Choice 20 Shoulder Taps (plank position) 20 Walking Lunges 10 Inchworm Push-Ups Into… Specific (6–7 min) 2 ROUNDS… 30’ Bear Crawl (forward/back) 6 Rope Pull-to-Stand OR 4–6 Strict Pull-Ups 100m Run w/ Wall Ball 100’ Suitcase Carry (light DB/KB) Workout – Performance [...]

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

CrossFit – Sat, Sep 27 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike 10 WB Deadlifts 10 WB Front Squats 10 WB Around the World 10 WB Strict Press 5 Up/Down 10 Tuck-Up Into… 1-2 ROUNDS 1:00 Bike 10 MB Thrusters → Wall Balls 5 Burpees → Burpee over WB 10 Kip Swings Workout – Performance [...]

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

CrossFit – Fri, Sep 26 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 5 Inchworm + Push-Up 10 Box Step-Ups 10 Lunges Into.. 2 ROUNDS 12 Elbow Punches 8 Front Rack Lunges 8 Box Jumps (Jump Overs in Rd 2) 16 Alt. Pike Shoulder Taps Strength – All Bench Press (8-6-4-2*) *Start Light-Moderate and end Heavy. [...]

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

CrossFit – Thu, Sep 25 Suggested Warm-Up Warm-Up TABATA #1 (8 ROUNDS, :20 ON // :10 OFF) MVMT 1 – Cardio Choice #1 (increase pace/RPM every round) MVMT 2 – Alt. Plank Shoulder Taps -Rest 1:00- TABATA #2 MVMT 1 – Cardio Choice #2 (increase pace/RPM every round) MVMT 2 – Hollow Hold/ Rocks Workout [...]