Posted by Emanuel Erlewein on Feb. 27, 2025 in WOD-Post

CrossFit – Thu, Feb 27 Suggested Warm-Up Warm-Up 2 ROUNDS 10 WB Deadlifts 10 WB Squats 10 WB Press 10 Step-Up 10 Tuck-Up 10 Kip Swings Into… 1-2 ROUNDS 10 BB RDL 10 WB Thruster 10 Box Jumps 10 Hanging Knee Raise Workout – Performance FOR TIME* (Time) 50 Wall Balls (20/14) 40 Box Jumps [...]

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

CrossFit – Wed, Feb 26 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Calf to Tib Raises 10 Alt Piked Toe Taps 10 Scap Push Ups 10 Alt Thread the Needle 5 Tempo Push Ups Into… 2-3 ROUNDS 50 Single Unders (RND 2: 25 Double Unders) 8 Front Rack Elbow Rotations 8-10 [...]

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

CrossFit – Tue, Feb 25 Suggested Warm-Up Warm-Up 2-3 ROUNDS 5 Is Ys Ts* 20 Alt. High Knees 20 Alt. Butt Kickers 10 Calf Raises 10 Tib Raises 10 Alt. Hip Openers *w/light weight or bodyweight, perform 5 reps of shoulder reps: I + Y + T Into… 2-3 ROUNDS 100-200m Run 5 Burpees to [...]

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

CrossFit – Mon, Feb 24 We are ordering  Hoodies  again. Please register until  Sunday evening  (23.02.) Register here. Suggested Warm-Up Warm-Up 400m Run Into… 2 ROUNDS (MOBILITY) 5 Yoga Push-Ups 10 Alt. Samson Lunges 10 Kang Squats 10 Squat w/ Alt. Reach Into… 3 ROUNDS (BARBELL SPECIFIC W/U) 5 Clean Deadlifts + Shrug 5 High Hang [...]

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

CrossFit – Sun, Feb 23 We are ordering  Hoodies  again. Please register until  Sunday evening  (23.02.) Register here. Suggested Warm-Up Warm-Up Mobility round 5/5 Thoracic rotations in Squat 10 Alt. Samson Stretch 8 Up to down dogs 5 Inchworm + AMRAPx 6 1 min Erg 10 Scapula Pullups 10 Alt. Lunges 10 Kip Swings/ Ring Rows [...]

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

CrossFit – Sat, Feb 22 We are ordering  Hoodies  again. Please register until  Sunday evening  (23.02.) Register here. Suggested Warm-Up Warm-Up 2 ROUNDS 15 Toe Touch Jumping Jacks 12 Hollow Rocks 12 Alt. Supermans 10 Air Squats 10 Scap Pull-Ups Into… 2 ROUNDS 8 Burpees 10 Elbow Punches 10 Strict Presses (8 Push Press in RD2) [...]

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

CrossFit – Fri, Feb 21 We are ordering  Hoodies  again. Please register until  Sunday evening  (23.02.) Register here. Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 6 Glute Bridge-Ups 6 Barbell RDLs 6 KB Deadlift Into… AMRAP x 4 MINUTES 100m Run 6 Barbell Good Morning 6 Barbell Deadlift 6 Russian KB Swings Strength – [...]

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

CrossFit – Thu, Feb 20 We are ordering  Hoodies  again. Please register until  Sunday evening  (23.02.) Register here. Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Cardio Choice (EZ→ MOD) 5 Inchworm + 3 Scap Push-Ups* 10 Alt. Samson Lunges 10 Alt. Supermans** 10 SLOW Deadbugs *1 Rep= 1 Inchworm + 3 Scap PU. **RND 2 complete 10 [...]

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

CrossFit – Wed, Feb 19 We are ordering  Hoodies  again. Please register until  Sunday evening  (23.02.) Register here. Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squat 8 Cossack Squat 6 Groiner with a Twist 4 Up/Down Dog 1-2 ROUNDS :30 Bike 5 Jumping Air Squat 10 Elbow Punches 5 Front Squats Front Squat (ON [...]

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

CrossFit – Tue, Feb 18 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS :30 Stiff Leg Row 5 Push Up to Down Dog 10 Alt Thread the Needle 5/5 Moose Antlers 5 Pause Up Downs :10 Dead Hang Into… 2 ROUNDS 1:00 ROW* 8 Ring Rows 8 Kip Swings 4 Burpees *1st RND: 22-25 s/m, 2nd RND: [...]