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

CrossFit – Thu, Apr 2 Warm-up Warm Up Movement Prep/Activation: 2:00 Jump Rope-into-Banded 7s-into-3 Rounds100m Run10 Leg Swings (Left/Right)5 Pike Push Ups20-second Knee Plank Workout Prep1 Controlled Set at 60%100m Run2 Strict HSPU (or scaled option) Workout Clean House (8 Rounds for reps) FREEDOM (RX)8 sets:300m Run10 Strict Handstand Push Ups-rest 1:00 between sets-(2:00 Time [...]

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

CrossFit – Wed, Apr 1 Warm-up Warm Up Movement Prep/Activation:2:00 Jump Rope:-into-3 Rounds30-second Easy Bike10 Roll and Reach3 Inchworms3 Clean Deadlifts (PVC-Empty Bar)3 Muscle Cleans (PVC-Empty Bar)3 Hang Power Cleans (PVC-Empty Bar)3 Power Cleans (PVC-Empty Bar) Workout Prep2 Sets5/4 Calorie Bike building to pace2 Power Cleans @ workout weight Workout Watch & Wait (2 Rounds [...]

Posted by Emanuel Erlewein on März 31, 2026 in WOD-Post

CrossFit – Tue, Mar 31 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-8:00 AMRAP20-second Plank10 Pike Shoulder Taps4 Box Step Overs20 Plate Hops5 Hanging Knee Raise Workout Prep1-2 sets1 Wall Walk3 Toes to Bar3 Box Jump Overs Workout Rod of Iron (AMRAP – Reps) FREEDOM (RX)3-3-3-4:00 AMRAP5 Wall Walks20 Toes to BarMax Box Jump Overs (24/20)-rest 1:00 between [...]

Posted by Emanuel Erlewein on März 30, 2026 in WOD-Post

CrossFit – Mon, Mar 30 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-3 Rounds200m Easy Jog10 Ring Rows5 Hand Release Push Ups10 Dynamic Squat Stretch10-second Dead Hang Workout Prep1 Round at 50% Effort100m Run2 Strict Pull Ups4 Push Ups6 Air Squats Workout Conquer (AMRAP – Rounds and Reps) FREEDOM (RX)25:00 AMRAP400m Run5 Rounds of „Strict Cindy“5 Strict Pull [...]

Posted by Emanuel Erlewein on März 29, 2026 in WOD-Post

CrossFit – Sun, Mar 29 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds1:00 Easy Row10 Deadbugs10 Alternating V-Ups5 Up Downs Workout Prep:1 Controlled Set100m Row building pace4 V-Ups Padres (8 Rounds for reps) FREEDOM (RX):Every 2:00 (16:00)200/175m Row15 V-Ups(Score by Time each set) INDEPENDENCE (Intermediate):Every 2:00 (16:00)175/150m Row12 V-Ups LIBERTY (Beginner):Every 2:00 (16:00)150/125m Row15 Sit-ups [...]

Posted by Emanuel Erlewein on März 28, 2026 in WOD-Post

CrossFit – Sat, Mar 28 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP30-second Easy Bike50ft Light Farmer Carry10 Air Squats20-second Plank Workout Prep:2 sets with a partner10-second Bike @ moderate pace10-second Farmer Hold-switch when both are completed- Workout Phillies (Time) FREEDOM (RX)Teams of 2:300/240 Calorie Air Bike (or 400/320 Calorie Bike Erg)* One partner must always [...]

Posted by Emanuel Erlewein on März 27, 2026 in WOD-Post

CrossFit – Fri, Mar 27 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine5 Scap Pull Ups10 Ring Rows3 Worlds Greatest Stretch (each side)5 PVC Front Squats4 Up Downs Workout Prep:2 controlled sets2 Front Squats @ workout weight2 Bar Facing Burpees Gymnastics Ring Muscle-Ups / Strict Pull-ups (Checkmark) Level 1: 9min EMOM: Min 1: 1-2 Band Assisted [...]

Posted by Emanuel Erlewein on März 26, 2026 in WOD-Post

CrossFit – Thu, Mar 26 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP30-second Easy Jog5 Roll and Reach3 Inchworms5 Muscle Cleans (PVC-Empty Bar)5 Shoulder Press (PVC-Empty Bar)10 Russian Kettlebell Swings (light) Workout Prep:1 controlled set100m Run – building pace10 Kettlebell Swings @ workout weight Strength/Accessory Power Clean and Jerk (Weightlifting Variable Reps & Sets) FLUSH CYCLING [...]

Posted by Emanuel Erlewein on März 25, 2026 in WOD-Post

CrossFit – Wed, Mar 25 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Easy Bike10 Glute Bridges10 Deadbugs8 Box Step Ups6 Abmat Sit Ups4 Deadlifts (PVC-Empty Bar) Workout Prep:2 controlled sets10-second Air Bike (build in pace)3 GHDs (or V-Ups)4 Dumbbell Box Step Ups Strength/Accessory Deadlift (Weight) Build up to a 1RM Deadlift Workout Dodgers (Time) FREEDOM (RX)50/40 [...]

Posted by Emanuel Erlewein on März 24, 2026 in WOD-Post

CrossFit – Tue, Mar 24 Warm-up Warm-up Movement Prep/Activation:Banded 7s -into-7:00 AMRAP30-second Jump Rope5 Half Kneeling Dumbbell Press (each/light)5 Single Arm Upright Rows (each/light)5 Single Arm Dumbbell Bench Press (each/light)10 Alternating V-Ups3 Shoulder Press (PVC-Empty Bar) Workout Prep:2 controlled sets10 Double Unders3 Push Ups2 Dumbbell Bench Press (build in weight) Strength/Accessory Shoulder Press (Weight) Build [...]