Posted by Emanuel Erlewein on Jan. 02, 2026 in WOD-Post

CrossFit – Fri, Jan 2 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Leg Swings 8/8 Single Arm DB Bent Over Row 10 Scap Pull-Ups Into… 1-2 ROUNDS 100m Run 5 Up Dog to Down Dogs 8/8 Single Leg Leg Lifts 10 Tuck-Ups or V-Ups 10 Kip Swings Workout – Performance 5 SETS (Time) 400m [...]

Posted by Emanuel Erlewein on Jan. 01, 2026 in WOD-Post

CrossFit – Thu, Jan 1 Suggested Warm-Up Warm-Up 2 ROUNDS 30 Mountain Climbers 10 Good Mornings 10 Shoulder Taps 10 Alt. Lunges Into… 2 ROUNDS 10 Deadlifts 8 Upright Rows 6 Piked Shoulder Taps 6 Burpees Workout of the Week – Performance PUSH N PULL (PERFORMANCE) (AMRAP – Rounds and Reps) AMRAP x 26 MINUTES [...]

Posted by Emanuel Erlewein on Dez. 31, 2025 in WOD-Post

CrossFit – Wed, Dec 31 Suggested Warm-Up Warm-Up 2:00 Row Into… 2 ROUNDS 50 Single Unders* 6 Front Squats 6 Strict Press 10 Scap Pull Ups 10 Ring Rows** Into… 2:00 Row *Round 2 move to 30 Double Unders **Round 2 move to 5 Strict Pull Ups Workout of the Week – Performance COUNTDOWN TO [...]

Posted by Emanuel Erlewein on Dez. 30, 2025 in WOD-Post

CrossFit – Tue, Dec 30 Suggested Warm-Up Warm-Up 1:30 Bike Into.. 2 ROUNDS 10 Goodmornings (barbell on back rack optional) 10 Glute Bridge-Ups 10/10 Single Leg Glute Bridge-Ups 10 Broad Jumps 10 Banded Pull Throughs Into… 1:30 Bike Strength – All Deadlift (5-5-5-5*) *Build up to and past Workout Weight. (Score is Weight) Workout – [...]

Posted by Emanuel Erlewein on Dez. 29, 2025 in WOD-Post

CrossFit – Mon, Dec 29 Suggested Warm-Up Warm-Up EMOM x 6 MINUTES MIN 1 – :20 Wall Sit + Max Air Squats MIN 2 – :20 Plank + Max Alt Toe Taps MIN 3 – :20 Hollow Hold + Max Up/ Downs EMOM x 6 MIN 1 – 10 Box Jumps + Pike Hold on [...]

Posted by Emanuel Erlewein on Dez. 28, 2025 in WOD-Post

CrossFit – Sun, Dec 28 Suggested Warm-Up Warm-Up MOBILITY WARM-UP 5 Inch Worm to Up/Down Dog 5/5 Groiner with a Twist 5/5 Cat Cow 10 Alt Arm Lifts in Child’s Pose 3/3 Scorpion Twists 10 Prone Arm Swimmers 400 M RUN LINE DRILLS – 25 FT DOWN High Knee Walk with Toe Lift Toy Soldier [...]

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 – [...]