Posted by Emanuel Erlewein on Jan. 06, 2026 in WOD-Post

CrossFit – Tue, Jan 6 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP1:00 Easy Row4 Up Downs + Step Over Rower8 PVC Pass Throughs4 Empty Bar Strict Press (build across sets, don’t go above 50%)10 Air Squats Workout Prep:2 Sets10-second Row (hard)-rest 30 seconds-4 Burpee Over Rower-rest 30 seconds- Strength/Accessory Shoulder Press (Weight) Build up to a 1RM [...]

Posted by Emanuel Erlewein on Jan. 05, 2026 in WOD-Post

CrossFit – Mon, Jan 5 Warm-up Warm-up Movement Prep/Activation:10:00 AMRAP1:00 Bike5 Dynamic Squat Stretch25ft Lizard Crawl3 Tempo Back Squats with empty bar (build across sets, don’t go above 50%)10 Deadbugs Workout Prep:1 Set5/4 Calorie Bike5 Wall Balls5 GHDs Strength/Accessory Back Squat (Weight) Build up to a 1RM Back Squat Workout Son of God (Time) FREEDOM [...]

Posted by Emanuel Erlewein on Jan. 04, 2026 in WOD-Post

CrossFit – Sun, Jan 4 Suggested Warm-Up Warm-Up 1 ROUND 1:30 Cardio Choice #1 :45 Plank Hold 10/10 DB Side Bends 20 Alt. DB Curls 10 Sit-Ups into … 1 ROUND 1:30 Cardio Choice #2 20 Alt. DB Slides 10/10 DB Concentration Curls 10/10 SA DB Upright Row :30/:30 DB Suitcase Hold :30 Hollow/Tuck Hold [...]

Posted by Emanuel Erlewein on Jan. 03, 2026 in WOD-Post

CrossFit – Sat, Jan 3 Suggested Warm-Up Warm-Up AMRAP x 5 MINUTES 8/6 Cal Bike 4 Air Squats 4 Push-Ups 4 Up-Downs Step-Over Into… AMRAP x 5 MINUTES 8/6 Cal Bike 4 Wall Ball Shots 4 Push-Ups 4 Burpee Box Jump Overs Strength – All Bench Press (10-8-6-4-2*) *Start Moderate and end Heavy. (Score is [...]

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 [...]