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

CrossFit – Tue, Oct 7 Suggested Warm-Up Warm-Up 3 ROUNDS 1:00 Row (EZ – Mod – Workout Pace) 10 Deadbugs* 10 Step Ups 6/6 KB Suitcase Deadlifts** *Round 2 – Bird Dogs, Round 3 – Sit-Ups **Round 3 – 50m Suitcase Carry (25m out, 25m back, switch hands at turn) Workout – All ON A [...]

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

CrossFit – Mon, Oct 6 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 10 Toe Touch Jumping Jacks 10 Up-Downs 100m Run 10 Toe Touch Jumping Jacks 5 Burpees Into… 1-2 ROUNDS (Time Permitting) 6 SLOW Deadlifts 8 Scap Pull-Ups 10 Ring Rows 12 Alt. Elbow Punches Strength – All Power Clean (ON A 20:00 RUNNING [...]

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

CrossFit – Sun, Oct 5 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 10 Wide Stance Good Mornings 5 Up/Down with Shoulder Tap 10 Scap Push Up :30 Hollow Hold + 10 Deadbug 10/10 Single Arm Seated Strict Press Into… 1 ROUND 1:00 Cardio 5 Up/Down 5 Push-up 10 Hollow Rocks 10 Sumo Stance DL 10 [...]

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 [...]