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

CrossFit – Sat, Dec 27 Suggested Warm-Up Warm-Up *GENERAL WARM-UP* 1 ROUND 10 Toe Touch Jumping Jacks 5/5 Groiner + Twist 5/5 Split Squat 5 Air Squats + 5 Jumping Squat 5 Push Up to Down Dog Into… *SPECIFIC WARM-UP* 2 ROUNDS 10 Box Jump Overs 5 Hang Muscle Clean* 10 Elbow Punches 5 Front [...]

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

CrossFit – Fri, Dec 26 Suggested Warm-Up Warm-Up PARTNER WARM-UP… AMRAP x 10 MINUTES 10 Plank Alt. Med. Ball Rolls* 10 Alt. Med. Ball Throws** 10 Synchro Sit-Ups 30 Double-Unders (Alt: 60 Single-Unders)*** *Both partners facing each other in a tall plank position. Partners will roll the med. Ball back and forth to each other. [...]

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

CrossFit – Thu, Dec 25 Suggested Warm-Up Warm-Up PARTNER WARM-UP* P1: Row (MOD) P2: 1 ROUND 10 Good Mornings 10 Glute Bridge-Ups 8 Scap Push-Ups 8 Push-Ups Into… P1: Row (MOD-HARD) P2: 1 ROUND 8 Barbell RDLs 8 Up-Downs 8 Barbell Deadlifts 8 Burpees *P2 will complete a round while P1 rows. Then switch. Workout [...]

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

CrossFit – Wed, Dec 24 Suggested Warm-Up Warm-Up 1 ROUND 100m Run 8 Alt. Step-Ups 8 Air Squats 8 Alt. DB Deadlifts 8 Single DB Strict Press Into… 1-2 ROUNDS (Time Permitting) 5 DB Power Cleans 5 DB Front Squats 5 DB Push Press 5 DB Thrusters 5 Box Jumps Workout of the Week – [...]

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

CrossFit – Tue, Dec 23 Suggested Warm-Up Warm-Up EMOM x 5 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Bird-Dogs MIN 2 – Bike (Easy Pace) MIN 3 – Alt. Dead-Bugs Min 4 – Bike (Mod Pace) Min 5 – Sit-Ups Into… AMRAP x 5 MINUTES 8/6 Cal Bike 6 Ring Rows 6 [...]

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

CrossFit – Mon, Dec 22 Suggested Warm-Up Warm-Up AMRAP x 5 MIN 5 Inchworm Push-Ups 6 Cossack Squats 8 Up Downs 10 Walking Lunges Into… 2 ROUNDS 8 Alt. Back Rack Lunges 8 Strict Press 8 Burpees* *Round 2 perform Burpees over the bar. Strength – All 4 SETS (Weight) 8/8 Back Rack Split Squats* [...]

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

CrossFit – Sun, Dec 21 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 4 Push-Up to Pike 4 Plank to Alt Pike Toe Touch 4 Up-Down 4 Kip Swings 4 Plate Deadlifts Into… AMRAP x 5 MINUTES 4 Push-Ups 25ft Bear Crawl 4 Burpees 4 Knees to Elbow 4 Plate Ground to Overhead Strength – All [...]

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

CrossFit – Sat, Dec 20 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Bike 10 Air Squats 10 Lunges 10 DB Deadlifts 10 Step-ups 10 Jumping Air Squat Into 2 ROUNDS 1:00 Bike 10 Farmer Step ups 10 Box Jumps *increase height 2nd round Workout – Performance 2 ROUNDS FOR TIME (Time) 75/60 Cal Assault Bike* 50 [...]

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

CrossFit – Fri, Dec 19 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 Dez. 18, 2025 in WOD-Post

CrossFit – Thu, Dec 18 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 5/5 KB Suitcase Deadlifts 20 Single Unders :15 Bar Hang 100m Run Into… AMRAP x 4 MINUTES 25m Suitcase Carry 10 Double Unders :15 Plank Hold 100m Run Workout – All 3 SETS FOR QUALITY 400m KB Suitcase Carry 100 Double Unders or [...]