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

CrossFit – Mon, May 26 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Air Squat 8 Cossack Squat 20 Alt Piked Toe Taps 10 Scap Push Up 3/3 Groiner With Twist Into… 1-2 ROUNDS 5 Front Squats 5 Strict Press 8 Piked Push-Up 5 Barbell Thruster Strength – All Front Squat (ON AN 15:00 RUNNING CLOCK… Build [...]

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

CrossFit – Sun, May 25 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio 5 Bootstrapper Squats 10 Scap Push Ups 10 Alt Groiners with a Twist 10 Bird Dogs (RND 2: Dead Bugs) Into… 2 ROUNDS 1:00 Cardio 10 Air Squats 10 Push Ups 8 Kip Swings 8 Ring Rows Workout – All EMOM x 20 [...]

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

CrossFit – Sat, May 24 Suggested Warm-Up Warm-Up 5 Up/Down Dog :30/:30 Rig Calf Stretch 20 Forward Arm Circles (small→big) 20 Backwards Arm Circles (small→big) 2:00 Bike (increasing effort) 3 ROUNDS 60 Single Unders 12 Sit-Ups (Straight Leg, Feet Flat, Butterfly) 10/10 DB Strict Press (3rd RD Push Press) 1:00 Bike (hard effort) Workout – [...]

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

CrossFit – Fri, May 23 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (MOBILITY) MIN 1 – :45 Banded Lat Distraction (R) MIN 2 – :45 Banded Lat Distraction (L) MIN 3 – :45 Banded Hip Distraction (R) MIN 4 – :45 Banded Hip Distraction (L) Into… 2 ROUNDS 10 Alt. Fire Hydrants 10 Bodyweight or [...]

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

CrossFit – Thu, May 22 Suggested Warm-Up Warm-Up 1 ROUND 25’ Toe Walk 25’ Heel Walk 25’ Alt. High Kicks 400m Run Into… 1 ROUND 25’ Alt. Hip Openers 25’ Alt. Quad Stretch 25’ Alt. Cossack Squats 200m Run Into… 1 ROUND 10 Scap Pull-Ups 10 Calf + Tib Raises 10 Tuck-Ups or V-Ups 100m [...]

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

CrossFit – Wed, May 21 Suggested Warm-Up Warm-Up SQUAT MOBILITY 1 ROUND 10 Air Squats 10/10 Lunges 10/10 Cossack Squats 10/10 Curtsy Lunges 2 ROUNDS 10 Elbow Punches 5 Front Squats 10 Box Jumps → High Box Jumps 10 Up-Downs → Burpees 5 Push-Ups :30 Hollow Hold Strength – All Back Squat (ON A 20:00 [...]

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

CrossFit – Tue, May 20 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 10 PVC Around the Worlds 10 PVC Overhead Squats Into… 1 ROUND 10 PVC Cuban Press 10 Scap Pull Ups 10 Kip Swings Into… 1 ROUND 8 Hang Muscle Snatch 8 Overhead Squats 8 Burpees :15/:15 Top and Bottom Ring Support [...]

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

CrossFit – Mon, May 19 Suggested Warm-Up Warm-Up 1 ROUND :30 Arm Only Rowing :30 Arms + Body Rowing :30 Half Slide Rowing 1:30 Full Slide Rowing Into… 2 ROUNDS 10 Up-Down to Down Dog 10 KB Deadlifts 10 Alt. Lunges 5/5 Wrist Circles *RND 2 complete Russian KBS + KB Goblet Lunges. Strength – [...]

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

CrossFit – Sun, May 18 Suggested Warm-Up Warm-Up 1 ROUND (25’ for each movement) 200m Run Walking Samson Lunges Toe Walk Walking Toe Touches Heel Walks Walking Figure 4 Squat High Knees Walking Lateral Lunges Butt Kickers 200m Run Into… 2-3 ROUNDS (Time Permitting) 10 DB Alt. Around the Worlds 10 Scap Push-Ups 10 Push-Up [...]

Posted by Emanuel Erlewein on Mai 17, 2025 in WOD-Post

CrossFit – Sat, May 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 12 Good Mornings 12 Cossack Squats 12 Air Squats 12 Dead Bugs 6 Slow Cat Cows Into… 2 ROUNDS :20 Moderate Hard Bike :10 Easy Bike :20 Moderate Hard Bike :10 Easy Bike 12 Sit Ups 12 Alt Box Step Ups (RND 2: [...]