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

CrossFit – Mon, Nov 17 Suggested Warm-Up Warm-Up 2 SETS 4 Yoga Push-Ups 8 Kang Squats 8 Jumping Air Squats 8 Alt. Box Step-Over Into… 2 SETS 5 Clean Pulls 5 High Pulls 5 Muscle Cleans 5 Box Jump-Overs Strength – All Power Clean (ON A 20:00 RUNNING CLOCK… Build a 1-RM Power Clean) (Score [...]

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

CrossFit – Sun, Nov 16 Suggested Warm-Up Warm-Up 2 SETS 200m Run 10 Good Mornings 20 Alt Shoulder Taps 10 Scap Pull-Ups 10 Alt. Deadbugs Into… 2-3 SETS 8 25’ Shuttle Runs 8 Up-Downs 20 Alt. Pike Shoulder Taps 8/8 Single Arm Ring Rows 8 AbMat Sit-Ups Workout – All EMOM x 30 MINUTES (AMRAP [...]

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

CrossFit – Sat, Nov 15 Suggested Warm-Up Warm-Up 1 ROUND 1:00 Bike 10/10 Calf Raises 8/8 DB Deadlift 6/6 Split Squats Into… 1 ROUND 1:00 Bike 20/20 Line Hops 6/6 DB Hang High Pull 8 Lunges Into… 1 ROUND 1:00 Bike 40 Single Unders 6/6 Alt. DB Hang Snatch 8 DB Goblet Lunges Partner Workout [...]

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

CrossFit – Fri, Nov 14 Suggested Warm-Up Warm-Up 400 M Run Walking Figure 4 Stretch Toy Soldiers Spiderman (walking groiners) High Skips 200 M Run 1-2 ROUNDS 10 PVC Pass Throughs 10 PVC OH Thoracic Twists 10 BTN Strict Press 10 Tempo PVC OH Squat Strength – Performance Overhead Squat (5×5 @ 60% (RPE 6)*) [...]

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

CrossFit – Thu, Nov 13 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 12 Toe Touch Jumping Jacks 10 Good Mornings 10 Kip Swings 8 Ring Rows Into… 2 ROUNDS 5 Clean Deadlifts 10 Elbow Punches 5 Hang Muscle Cleans 5 Hang Power Cleans Strength – All Power Clean (5×2 @ 60% (RPE 6)*) *This is [...]

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

CrossFit – Wed, Nov 12 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Scap Push-Ups 10 Alt. Deadbugs 5/5 Side Plank Rotations 5 Push-Ups @ 31X1 Into… 1 ROUND (segway into teaching) 10 KB Sumo Deadlifts :30 Legs only Row 10 KB Upright Rows :30 Arms only Row 10 KB Sumo Deadlift High Pulls :30 Row Workout [...]

Posted by Emanuel Erlewein on Nov. 11, 2025 in WOD-Post

CrossFit – Tue, Nov 11 Suggested Warm-Up Warm-Up 2 ROUNDS 5 Bootstrappers 10 Calf Raises 5/5 Single Leg Box Step-Ups* Into… 2 ROUNDS 5 Up-Dog to Down Dog 10 Cat/Cows 10 Alt. Box Step-Ups Hero Workout – All CHAD (Time) 1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step [...]

Posted by Emanuel Erlewein on Nov. 10, 2025 in WOD-Post

CrossFit – Mon, Nov 10 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Mountain Climbers 10 Toe Touch Jumping Jacks 8 Up-Downs 6 Burpees Into… 2 ROUNDS :45 Bike 5/5 DB Push Press* 10 Tuck-Ups or V-Ups *RND 2 complete 5/5 DB Push Jerks. Strength – All Bench Press (5×5 @ 60% (RPE 6)*) *This is a [...]

Posted by Emanuel Erlewein on Nov. 09, 2025 in WOD-Post

CrossFit – Sun, Nov 9 Suggested Warm-Up Warm-Up 1 ROUND 200m Run 25’ Toe Walks 25’ Heel Walks 25’ Walking Samson Lunges 25’ High Kicks 25’ Walking Scoop to Stands 25’ High Knees 25’ Butt Kickers 200m Run Into… 1-2 ROUNDS 10 Plate Deadlifts 10 Plate Strict Press 10 Scap Push-Ups 10 Tempo Push-Ups (31X1)* [...]

Posted by Emanuel Erlewein on Nov. 08, 2025 in WOD-Post

CrossFit – Sat, Nov 8 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 10/8 Cal Row (Easy Pace) 6 KB Deadlifts 6 Scap Pull-Ups 4-6 Ring Rows or Strict Pull-Ups Into… 2-3 Sets 10/8 Cal Row (Mod+ Pace) 50m Farmer Carry 8 Jumping Pull-Ups 8 Kip Swings Workout – Performance FOR TIME (Time) 1000/800m Row 60 [...]