Posted by Emanuel Erlewein on Okt. 15, 2026 in WOD-Post

CrossFit – Thu, Oct 15 Am Mittwoch, den 21. Oktober, gibt es von 12-13 Uhr einen Special Sweat Kurs für Deine Mittagspause. Der Kurs ist sowohl für CrossFitter als auch Hyroxer buchbar. In einer Mischung aus HIIT (High Intensity Interval Training) und funktionalen Movements wollen wir Dir die Mittagspause versüßen – und Dich in einem [...]

Posted by Emanuel Erlewein on Okt. 14, 2026 in WOD-Post

CrossFit – Wed, Oct 14 Warm-up Warm Up 2:00 Easy Jog (Run Route Review) Then Into…2 ROUNDS20m High Knees20m Butt Kicks20m Tip Toe Walk10 Alternating Samson Lunges10 Scap Push Ups Then Into…2 ROUNDS100m Build Run (build in speed)20 Single Unders10 Double Unders:20 Handstand Hold or Box Pike Hold1 Wall Walk (or your level’s variation) Strength/Skill [...]

Posted by Emanuel Erlewein on Okt. 13, 2026 in WOD-Post

CrossFit – Tue, Oct 13 Warm-up Warm Up 2:00 Easy Bike or Row Then Into…1 ROUND10 Air Squats10 Banded Pass Throughs10 Banded Pull Aparts10 Alternating Samson Lunges10 World’s Greatest Stretch (5/5) Then Into…2 ROUNDS w/ EMPTY BARBELL5 Down and Up (Dip Drive)3 Muscle Cleans3 Strict Press3 Push Press Strength/Accessory Muscle Clean + Strict Press (Weight) [...]

Posted by Emanuel Erlewein on Okt. 12, 2026 in WOD-Post

CrossFit – Mon, Oct 12 Warm-up Warm-up 2:00 Easy Row Then Into…2 ROUNDS10 Glute Bridges10 Banded Good Mornings10 Hollow Rocks10 Scap Pull Ups10 World’s Greatest Stretch (5/side) Then Into…2 ROUNDS5 Kip Swings3 Kipping Knee Raises3 Toes to Bar or Workout Variation:20 Row building toward Workout Pace Then Into…(TIME DEPENDING)1-2 SETS w/ EMPTY BARBELL5 Romanian Deadlifts5 [...]

Posted by Emanuel Erlewein on Okt. 11, 2026 in WOD-Post

CrossFit – Sun, Oct 11 Warm-up Warm Up EVERY 1:00 x 10:00ROUND 1 — EasyMIN 1 → :40 Easy Shuttle RunMIN 2 → :40 Hand Release Push UpsMIN 3 → :40 Single Unders → Crossover SinglesMIN 4 → :40 Light Russian KB SwingsMIN 5 → :40 Elbow Knee Plank ROUND 2 — Build PaceMIN 1 [...]

Posted by Emanuel Erlewein on Okt. 10, 2026 in WOD-Post

CrossFit – Sat, Oct 10 Warm-up Warm Up 2:00 Bike or Row Then Into… 2 ROUNDS10 PVC Pass Throughs10 Scap Pull Ups10 Hollow Rocks10 Arch Rocks Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (5 SETS)Pull-Up Skill Development… Freedom – 5 Toes to Bar + 4 Kipping Pull Ups + 3 Kipping Chest to Bar Independence – 4 [...]

Posted by Emanuel Erlewein on Okt. 09, 2026 in WOD-Post

CrossFit – Fri, Oct 9 Warm-up Warm Up 2 ROUNDS100m Easy Run20m High Knees20m Butt Kicks10 Alternating Samson Lunges10 Cossack Squats10 Air Squats Then Into… 2 ROUNDS100m Build Run4 Box Step-Ups4 Box Jumps + Step Down8 Light Wall Ball Thrusters Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24“ / [...]

Posted by Emanuel Erlewein on Okt. 08, 2026 in WOD-Post

CrossFit – Thu, Oct 8 Warm-up Warm Up 2:00 Any Machine / Cardio Choice Then Into…3 ROUNDS10 Glute Bridges8 Dead Bugs10 Empty-Bar Good Mornings8 Empty-Bar Romanian Deadlifts Then Into…2 ROUNDS5 Deadlifts5 Hang Muscle Snatches5 Hang Power Snatches5 Abmat Sit Ups Strength/Skill Deadlift (Weight) 3 SETS12 Deadlifts*Start Mod-Heavy/Heavy and Build to a 12-Rep Max-Rest as Needed [...]

Posted by Emanuel Erlewein on Okt. 07, 2026 in WOD-Post

CrossFit – Wed, Oct 7 Warm-up Warm Up 2:00 Easy Air BikeBanded 7s Then Into…2 ROUNDS20 Single Unders10 Scap Push Ups10 Tempo Push Ups (:02 down) Then Into…EVERY 1:00 (3:00)MIN 1 – 20 Double UndersMIN 2 – 5 Burpee to BarMIN 3 – :20 Air Bike building to workout pace Then Into…5 Empty Bar Deadstop [...]

Posted by Emanuel Erlewein on Okt. 06, 2026 in WOD-Post

CrossFit – Tue, Oct 6 Warm-up Warm Up 2:00 AMRAP10 Air Squats8 Alternating Cossack Squats8 Scap Pull-Ups8 Hollow Rocks Then Into… 2 SETS5 Kip Swings3 Feet-Assisted Low Bar or Ring Pulls3 Low-Bar Transitions15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK…Kip Swing + Bar Muscle Transition Work Freedom (Advanced) – Ring [...]