Posted by Emanuel Erlewein on Dez. 07, 2025 in WOD-Post

CrossFit – Sun, Dec 7 Suggested Warm-Up Warm-Up 2-3 ROUNDS 1:00 Cardio Choice 10 Scap Push-Ups 10 Deadbugs 5/5 Single Arm DB Floor Press 10 Single DB Curl to Press Workout – All 3 SETS FOR QUALITY* 3:00 Cardio Choice 20 DB Bench Press 20 Single DB Waiter Curls 20 DB Overhead Tricep Extension 20 [...]

Posted by Emanuel Erlewein on Dez. 06, 2025 in WOD-Post

CrossFit – Sat, Dec 6 Suggested Warm-Up Warm-Up 2 ROUNDS 10 PVC Pass Throughs 5/5 PVC Around the Worlds 5 PVC Cuban Press 8 Burpees 10 Scap Pull-Ups → 10 Kip Swings in RD2 1 ROUND 5 Barbell Snatch Deadlifts 5 High Hang High Pulls 5 Hang Muscle Snatch 6 Burpees to Target :15/:15 Top/Bottom [...]

Posted by Emanuel Erlewein on Dez. 05, 2025 in WOD-Post

CrossFit – Fri, Dec 5 Suggested Warm-Up Warm-Up EMOM x 4 MINUTES (:45 ON / :15 OFF) MIN 1 – Alt. Samson Lunges MIN 2 – Yoga Push-Ups MIN 3 – Jefferson Curls w/ Wall Ball MIN 4 – Kang Squat w/ Wall Ball Into… AMRAP x 6 MINUTES 8/6 Cal Bike 6 Sit-Ups 6/6 [...]

Posted by Emanuel Erlewein on Dez. 04, 2025 in WOD-Post

CrossFit – Thu, Dec 4 Suggested Warm-Up Warm-Up 1 GENERAL WU ROUND 30 Jumping Jacks 10 Up-Downs 30 Mountain Climbers 10 Push-Ups 30 Flutter Kicks 5 Burpees Into… 2 SPECIFIC WU ROUNDS 30 Single Unders* 10 Tall Jump Single Unders + 10 Fast Wrist Single Unders* 10 Elbow Punches 7-10 Strict Press 5 Hang Power [...]

Posted by Emanuel Erlewein on Dez. 03, 2025 in WOD-Post

CrossFit – Wed, Dec 3 Suggested Warm-Up Warm-Up 2 ROUNDS 200m Run 10 Scap Push-Ups 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Shoo the Chickens Into… 2 ROUNDS 200m Run 5 Push-Up to Pike* 10 Banded Lat Push Downs 5 Ring Rows 10 Figure 4s *Hand Release Push-Ups or Push-Ups on the second round. [...]

Posted by Emanuel Erlewein on Dez. 02, 2025 in WOD-Post

CrossFit – Tue, Dec 2 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 10 Alt. Cossack Squats 10 Good Mornings 10 Bootstrappers 10 Alt. Deadbugs 10 Alt. Supermans 10 Toe Touch + Jumping Jacks into… 2 ROUNDS 15/12 Cal Row (moderate → workout pace) 10 Empty Barbell Clean Deadlifts 5 Vertical Jumps → 5 Box Jump Overs [...]

Posted by Emanuel Erlewein on Dez. 01, 2025 in WOD-Post

CrossFit – Mon, Dec 1 Suggested Warm-Up Warm-Up 2 ROUNDS 10 Up/Downs 5 Up/ Down Dogs 10 Piked Shoulder Taps 10 Alt Arm Raise in Child’s Pose 5/5 Arnold Press :30 Dead Hang 5 Slow Kip Swings Into… 1 ROUND 10 Burpees 10 DB Push Press 5 Knee Raises Skill – All ON A 10:00 [...]

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

CrossFit – Sun, Nov 30 Suggested Warm-Up Warm-Up 100m Run 10 Supinated Band Pull-Aparts 8/8 Split Squats 10 Scap Push-Ups 10 Straight Leg Sit-Ups Into… 150m Run 10 Banded Upright Rows 10 Alt. Lunges 10 Alt. Piked Toes Taps 10 Bent Knee Sit-Ups Into… 200m Run 10 Banded Bent Over Rows 10 DB Goblet Lunges [...]

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

CrossFit – Sat, Nov 29 Suggested Warm-Up Warm-Up 1 ROUND 10 Calf + Tib Raises 10 Alt. Plank Calf Stretches 5/5 Head Rotations 10 Crossbody Arm Swings 10 Up+Down Arm Swings 20 Bunny Hops 10 Tall Hops Into… 2 ROUNDS 30 Single Unders 10 Up-Dog + Down-Dog* 10 Piked Shoulder Taps* 10 Ring Rows *RND [...]

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

CrossFit – Fri, Nov 28 Suggested Warm-Up Warm-Up 1:00 Bike 10 PVC Pass Through 10 Alt. Groiner + Twists 7-10 Scap Pull-Ups 5-7 Kip Swings 10 Tuck-Ups Into… 2 ROUNDS* 5 Snatch/Clean Deadlift 5 Hang Muscle Snatch/Clean 5 Overhead/Front Squat 5 Kipping Knee Raises *1st Round perform with PVC Pipe, 2nd Round perform with barbell [...]