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 [...]

Posted by Emanuel Erlewein on Nov. 20, 2025 in WOD-Post

CrossFit – Thu, Nov 20 Suggested Warm-Up Warm-Up MOBILITY ROUND 10 Groiners + ½ Split 10 Cat Cows 20 Shoo the Chickens 10 Scorpions (5/5) 2 ROUNDS IN TEAMS* 1:00 Row 1:00 Plank 1:00 Wall Sit *P1 starts on Row, P2 starts on the Plank, P3 starts on the Wall Sit. Switch until 2 full [...]

Posted by Emanuel Erlewein on Nov. 19, 2025 in WOD-Post

CrossFit – Wed, Nov 19 Suggested Warm-Up Warm-Up 2 ROUNDS10 PVC Pass Throughs 5/5 PVC Around the Worlds 10 PVC Snatch Grip Behind the Neck Strict Press 15 Air Squats → PVC OHS in RD2 12 Tuck-Ups 2 ROUNDS 10 Kip Swings 4 BB Hang Power Snatch 4 BB Power Snatch 4 BB Snatch Grip [...]

Posted by Emanuel Erlewein on Nov. 18, 2025 in WOD-Post

CrossFit – Tue, Nov 18 Suggested Warm-Up Warm-Up 200m Run 25’ Toe Walks 25’ Heel Walks 25’ High Kicks 25’ Walking Samson Lunge 25’ High Knees 25’ Butt Kickers 200m Run Into… 2 ROUNDS 10 Up-Downs* 10 Ring Rows 10 Scap Pull-Ups 10 Kip Swings *RND 2 complete 5 Burpees. Workout – Performance EVERY 8:00 [...]