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

CrossFit – Wed, Dec 17 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Scap Push-Ups 10 BW Good Mornings 8 Samson Lunges 6 Bootstrapper Squats Into… 2 ROUNDS 12/10 Calorie Row 6 Push-Ups 10 Russian KB Swings (American in RD 2) 10 Walking Lunges 10 Air Squats (Front Squats in RD 2) Skill – All [...]

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

CrossFit – Tue, Dec 16 Suggested Warm-Up Warm-Up 4 SETS MOVT 1 – :15 Jumping Jacks MOVT 2 – :15 Up-Downs MOVT 3 – :15 Shoulder Taps MOVT 4 – :15 Push-Ups *SET = MOVT 1-MOVT 4. Into… 1-2 ROUNDS 10 Alt. Box Step-Overs 10 BB Strict Press 10 Ring Rows 10 Scap Pull-Ups Strength [...]

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

CrossFit – Mon, Dec 15 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up-Downs 10 Glute Bridge-Ups 10 Tuck-Ups 10 Scap Push-Ups 10 Push-Ups Into… 1 ROUND 5 Above the Knee Deadlifts 5 Below the Knee Deadlifts 5 Deadlifts 10 Kip Swings 5-7 Push-Up to Pike Workout – Performance 20 ROUNDS FOR TIME (Time) 2 Deadlifts (315/205) [...]

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

CrossFit – Sun, Dec 14 Suggested Warm-Up Warm-Up 2 ROUNDS 300/250m Row 100ft Bear Crawl 50ft Walking Groiners 50ft High Kicks 30 Bicycle Crunches Into… 2-3 ROUNDS 15/12 Cal Row 12 Sit-Ups 9 Air Squats 6 Alt. Box Step-Ups / Box Jumps (Athlete Choice) Workout – All ON A 20:00 RUNNING CLOCK… (AMRAP – Rounds [...]

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

CrossFit – Sat, Dec 13 Suggested Warm-Up Warm-Up AMRAP x 4 MINUTES 100m Run 5 Good Mornings 5 Push-Ups 5 Knees to Elbow Into… AMRAP x 4 MINUTES 4 Hang Power Cleans 4 Push Press 4 Clean and Jerks 4 Burpees Hero Workout – Performance Glen (Time) For time:30 clean and jerksRun 1 mile10 rope [...]

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

CrossFit – Fri, Dec 12 Suggested Warm-Up Warm-Up AMRAP x 6 MINUTES 6 Scap Pull-Ups 6 DB Overhead Tricep Extensions 6 Alt. Step-Ups (option to add DBs in the Farmer position) 6/6 SA DB Bent Over Rows Strength – All 4 SETS (Weight) 10/10 Landmine Press* *Keep Weight Moderate across all sets. (Score is Weight) [...]

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

CrossFit – Thu, Dec 11 Suggested Warm-Up Warm-Up 2 ROUNDS 50 Single Unders 10 KB Deadlifts 5 Push Up to Pike 10 Groiners Into… 2 ROUNDS 30 Double Unders 10 Russian KB Swings 5 Hand Release Push Ups 10 Cossack Squats Workout – All EMOM x 25 MINUTES (AMRAP – Reps) MIN 1 – 50 [...]

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

CrossFit – Wed, Dec 10 Suggested Warm-Up Warm-Up Bike Tabata :20 on/ :10 off (4 rounds) Then… 1 ROUND 10 Banded Pull-aparts 5/5 Sword Pulls 10 OH Banded Pull-aparts 10 Band Pass Throughs 10 Behind-the-Neck Strict Press Into… 1-2 ROUNDS :45 Bike 10 Strict Press 10 Alt Arm Lifts in Child’s Pose 5/5 Moose Antlers [...]

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

CrossFit – Tue, Dec 9 Suggested Warm-Up Warm-Up 2 ROUNDS 1:00 Row 10 Back Rack Good Mornings → BB RDL in RD2 10 Tuck-Ups 10 Scap Pull-Ups 1 ROUND 1:00 Row 10 BB Deadlifts 10 V-Ups 10 Kip Swings Workout – Performance 3 ROUNDS FOR TIME (Time) 1250/1000m Row 35 Toes to Bar 25 Deadlifts [...]

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

CrossFit – Mon, Dec 8 Suggested Warm-Up Warm-Up 4 SETS (:15 e/ MOVT) MOVT 1 – Mountain Climbers MOVT 2 – Groiners MOVT 3 – Lunges MOVT 4 – Up-Downs 1 SET= MOVT 1-MOVT 4. Into… 2 ROUNDS 10 DB Goblet Squats* 8 Low Box Jumps* 10 Deadbugs :30 Bottom of Squat Hold *RND 2 [...]