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

CrossFit – Sun, Sep 21 Suggested Warm-Up Warm-Up GENERAL WARM-UP – JUST MOVE & SHAKE OUT! 2:00 Cardio Choice 20 PVC Pass-Throughs 20 Slow PVC Good Mornings 20 Sit-Ups Into… SPECIFIC WARM-UP – PRACTICE THE DB MOVEMENTS! 2 ROUNDS 8 Glute Bridges 8 DB Floor Press (light load) 8 DB Bent-Over Rows (light load) 10 [...]

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

CrossFit – Sat, Sep 20 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 8/6 Cal Bike 8 Scap Pull-Ups 8 Ring Rows 8 BB Strict Press Into… 1 ROUND 8 Kip Swing 8 BB Push Press :30 Hard Bike Into… 1 ROUND 8 Big Kip Swings 8 BB Push Jerks :30 Hard Bike Strength – All [...]

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

CrossFit – Fri, Sep 19 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 4 Cat/Cows 8 Alt. Bird Dogs 4/4 Single Leg RDLs Into… AMRAP x 4 MINUTES 4 Scap Pull-Ups + 4 Kip Swings 8 Tuck-Ups or V-Ups 12 Glute Bridge-Ups Strength – All Deadlift (EMOM x 10 MINUTES) RND 1+2: 6 Reps (Light) RND [...]

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

CrossFit – Thu, Sep 18 Suggested Warm-Up Warm-Up 1 ROUND 100m Run 5/5 Ankle Rotations 10/10 Leg Swings 5/5 Fire Hydrants 10 Calf + Tib Raises Into… 1 ROUND 200m Run 20 Alt. High Knees 20 Alt. Butt Kickers 10 Alt. Box Step-Ups 5-7 Tall Jumps Into… 1 ROUND 400m Run 10 Box Jumps Workout [...]

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

CrossFit – Wed, Sep 17 Suggested Warm-Up Warm-Up 1 ROUND 10 Air Squats 10 Samson Lunges 5 Inch Worm + Push-up 10 Shoulder Taps 10 Alt Piked Toe Taps Into… 3 ROUNDS 10 Goblet Lunge→ OH Lunge → FR Lunge 5 Burpees →Burpee to Target → Burpee over DB :20 Floor Planche :20 Wall Assisted [...]

Posted by Emanuel Erlewein on Sep. 16, 2025 in WOD-Post

CrossFit – Tue, Sep 16 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON/:15 OFF) MIN 1 – Up-Dog to Down Dog MIN 2 – Alt. Samson Lunges MIN 3 – Alt. Elbow Punches MIN 4 – Scap Pull-Ups Into… 2 ROUNDS 8 Air Squats 8 Ring Rows or 6-8 Strict Pull-Ups 8 Jumping Air [...]

Posted by Emanuel Erlewein on Sep. 15, 2025 in WOD-Post

CrossFit – Mon, Sep 15 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Row 10/10 Calf Raises 10 Bird Dogs :30/:30 Side Plank Into… 1 ROUND 1:00 Row 20/20 Single Leg Line Hops 10 Deadbugs 5/5 Single Leg RDLs Into… 1 ROUND 1:00 Row 50 Single Unders 10 Sit-Ups 10 KB Deadlifts Workout – Performance AMRAP x [...]

Posted by Emanuel Erlewein on Sep. 14, 2025 in WOD-Post

CrossFit – Sun, Sep 14 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (Mobility) MIN 1 – :45 Cat Cows MIN 2 – :45 Alt. Samson Lunges MIN 3 – :45 Yoga Push-Ups MIN 4 – :45 Cossack Squats MIN 5 – :45 Deep Squat Ankle Rocks Into… 25’ LINE DRILLS Toe Walk Heel Walk Duck [...]

Posted by Emanuel Erlewein on Sep. 13, 2025 in WOD-Post

CrossFit – Sat, Sep 13 Suggested Warm-Up Warm-Up 2:00 Bike (EZ to Moderate) Into… AMRAP x 5 min 8 Bootstrappers 8 Deadbugs 8 Groiners 8 Bird Dogs 8 Air Squats Into… 1:00 Bike (Workout Pace) Strength – All EMOM x 8 MINUTES* (Weight) 1 Hang Power Clean + 1 Front Squat + 1 Hang Squat [...]

Posted by Emanuel Erlewein on Sep. 12, 2025 in WOD-Post

CrossFit – Fri, Sep 12 Suggested Warm-Up Warm-Up General (3–4 min) – Just Move & Flow! 2:00 Cardio Choice 1:00 PVC Pass-Throughs 1:00 Empty Bar Bench Press (smooth tempo) Specific (5–6 min) – Start to Prime Bench & Lunges! 3 ROUNDS… 5 Empty Bar Bench Press (add load each round) 6 Alt. Bodyweight Lunges 6 [...]