Posted by Emanuel Erlewein on März 23, 2026 in WOD-Post

CrossFit – Mon, Mar 23 Warm-up Warm-up Movement Prep/Activation:2:00 Row-into-3 Sets25ft Lizard Crawl5 Single Arm Dumbbell Thrusters (light)10 Deadbugs5 Scap Pull Ups5 Ring Rows3 Back Squats (PVC-empty bar) Workout Prep:2 sets100m Row – building pace4 Thrusters (45/35)3 Pull Ups Strength/Accessory Back Squat (Weight) Build up to a 1RM Back Squat Workout Jackie (Time) For time: [...]

Posted by Emanuel Erlewein on März 22, 2026 in WOD-Post

CrossFit – Sun, Mar 22 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds20-second Hollow Hold8 Abmat Sit Ups5 Hanging Knee Raises10-second Superman Hold Workout Prep:2 Sets4 GHD Sit Ups (controlled)4 Toes to Ring or Toes to Bar Olive Green (Checkmark) FREEDOM (RX):Every 1:00 (10:00)Minute 1: 15 GHDs (or V-ups)Minute 2: 10 Toes to Ring (or [...]

Posted by Emanuel Erlewein on März 21, 2026 in WOD-Post

CrossFit – Sat, Mar 21 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP100m Easy Jog5 Light Dumbbell Deadlifts5 Up Downs5 Box Step Overs10-second Plank Hold Workout Prep:With Team:2 sets100m Run (building to workout pace)25ft Farmer Carry @ workout feel2 Burpee Box Get Overs Workout Spearmint (AMRAP – Rounds and Reps) FREEDOM (RX)Teams of 325:00 AMRAPPartner 1: [...]

Posted by Emanuel Erlewein on März 20, 2026 in WOD-Post

CrossFit – Fri, Mar 20 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Machine25ft Lizard Crawl10 PVC Pass Throughs5 PVC Muscle Snatches5 PVC Overhead Squats5 Scap Pull Ups Workout Prep:2 Sets3 Overhead Squats (building to workout weight)3 Pull Ups or modification1 Wall Walk Strength/Accessory Power Snatch + Snatch Balance (Weightlifting Variable Reps & Sets) CYCLING (SNATCH)Every [...]

Posted by Emanuel Erlewein on März 19, 2026 in WOD-Post

CrossFit – Thu, Mar 19 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike10 Glute Bridges8 Single Dumbbell Suitcase Deadlifts (each)8 Walking Lunges4 Up Downs Workout Prep:2 Sets10ft Single DB Walking Lunges (light-moderate)4 Burpees over Dumbbell Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets2 Deadlifts @78-82% Workout Turquoise (AMRAP – Reps) [...]

Posted by Emanuel Erlewein on März 18, 2026 in WOD-Post

CrossFit – Wed, Mar 18 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Row30-second Jump Rope20 Mountain Climbers8 Banded Pass Throughs8 Half Kneeling Single Arm Dumbbell Press (each/light)8 Step Back Lunges Workout Prep:3 Sets5/4 Calorie Row (building to workout pace)50m Run (building to workout speed) Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 3:00 × [...]

Posted by Emanuel Erlewein on März 17, 2026 in WOD-Post

CrossFit – Tue, Mar 17 Warm-up Warm-up Movement Prep/Activation:Every 1:00 (9:00)Minute 1: 30-second Bike + 5 Russian Kettlebell Swings (light)Minute 2: 3 Jump to Pike + Arch SwingMinute 3: 5 Scap Circles (forward) + 5 Kip Swings-into-Teaching Focus Workout Prep:2 Sets10-second Calorie Bike (building to workout pace)3 Kettlebell Swings (moderate)3 Toes to Bar or modification [...]

Posted by Emanuel Erlewein on März 16, 2026 in WOD-Post

CrossFit – Mon, Mar 16 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second Easy Bike10 Cossack Squats5 Tempo Air Squats (3 seconds down)10 Deadbugs6 Pike Push Ups Workout Prep:2 Sets3 Squat Cleans (building to workout weight)3 Handstand Push Ups or modification Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets2 Back Squats @78-82% Workout [...]

Posted by Emanuel Erlewein on März 15, 2026 in WOD-Post

CrossFit – Sun, Mar 15 Workout Option 1 Warm Up Movement Prep/Activation:5:00 AMRAP100m Easy Jog5 Ring Rows5 Scap Pull Ups10-second Hollow Hang Workout Prep:2 Sets60m Run building to pace2 Strict Pull Ups Miami Beach Boardwalk (10 Rounds for reps) FREEDOM (RX):Every 1:00 (10:00)100m Run5 Strict Pull Ups(Scored by Time each set) INDEPENDENCE (Intermediate):Every 1:00 (10:00)100m [...]

Posted by Emanuel Erlewein on März 14, 2026 in WOD-Post

CrossFit – Sat, Mar 14 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike8 Roll and Reach6 Hang Power Cleans (PVC-empty bar)6 Air Squats4 Burpees Workout Prep:2 Sets (with partner/1:1)5/4 Calorie Bike3 Power Cleans @ workout weight2 Burpees over Bar Workout Fontainebleau (AMRAP – Reps) FREEDOM (RX): Teams of 2 4 sets (each/1:1)3:00 AMRAP25/20 Calorie [...]