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

CrossFit – Tue, Mar 3 Warm-up Warm-up Movement Prep/Activation:3 Rounds45-second Easy Row 8 Glute Bridges8 Box Step Ups4 Up Downs15-second Knee Plank Workout Prep:2 Sets3 Deadlifts @ workout load2 Burpee Box Jump Overs-rest :30 between sets Strength/Accessory Deadlift (Weight) Every 2:00 × 3 sets3 Deadlifts @65% Workout For Real Life! (Time) FREEDOM (RX)15-12-9-6-3Deadlift (185/125)Burpee Box [...]

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

CrossFit – Mon, Mar 2 Warm-up Warm-up Movement Prep/Activation:9:00 AMRAP30-second Easy Air Bike10 Cossack Squats5 Hanging Knee Raises10 Deadbugs3 Empty Bar Back Squats Workout Prep:2 Sets5/4 Calorie Bike @ workout pace3 Dumbbell Front Squats (build in weight)3 Toes to Bar Strength/Accessory Back Squat (Weight) Every 2:00 × 3 sets3 Back Squats @65% Workout Bluey and [...]

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

CrossFit – Sun, Mar 1 Workout Option 1 Warm Up Movement Prep/Activation:9:00 AMRAP1:00 Machine5 Roll and Reach10-second SIngle Leg Glute Bridge Hold (each)10 Russian Kettlebell Swings(light)20 Single Unders Workout Prep:2 Sets4 Kettlebell Swings (workout weight)10 Single Unders French Onion Soup (Time) FREEDOM (RX):8 rounds15 Kettlebell Swings (53/35)45 Unbroken Single Unders(Scored by Time)(KG conv: 24/16 KB) [...]

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

CrossFit – Sat, Feb 28 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP100m Run30-second Machine3 Up Downs5 Roll and Reach10 Cossack Squats Workout Prep:2 Sets100m Run @ workout pace2 Burpee to Bar (step-back, controlled)5 Air Squats (smooth, consistent tempo) Workout Mulligatawny (AMRAP – Rounds and Reps) FREEDOM (RX):Teams of 220:00 AMRAP200m Run (together) (or 10x50ft Shuttle [...]

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

CrossFit – Fri, Feb 27 Warm-up Warm Up Movement Prep/Activation:10:00 AMRAP1:00 Easy Machine10 PVC/Banded Pass Throughs5 Push Press (empty bar)5 Hang Muscle Cleans5 Pike Push Ups10 Box Step Ups Workout Prep:2 sets:3 Hang Power Clean (build in weight)3 Handstand Push Ups3 Box Jump Overs (build in height)-rest 30-seconds- Strength/Accessory Shoulder Press (Weightlifting Variable Reps & [...]

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

CrossFit – Thu, Feb 26 Warm-up Warm Up Movement Prep/Activation: 2:00 Easy Machine-into-3 Rounds10 Scap Pulls (rings or bar)4 Lunge Matrix (each)10-second Dead Hang10 Alternating V-Ups Workout Prep:1 Round:20-second Moderate Machine4 Sit-Ups4 Step-Back Lunges Gymnastics Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1:False Grip Ring Pull Ups: 3 sets of as many reps [...]

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

CrossFit – Wed, Feb 25 Warm-up Warm Up Movement Prep/Activation:2 Rounds1:00 Easy Bike10 Glute Bridges10 Deadbugs10 Box Step Ups5 Ring Rows5 Empty Bar Deadlifts Workout Prep:3 sets:4 Wall Balls3 Pull Ups2 Power Snatch (build in weight) Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:00 × 3 sets5 Deadlifts @60% Workout Clam Chowder (Time) FREEDOM [...]

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

CrossFit – Tue, Feb 24 Warm-up Warm-up Movement Prep/Activation:9:00 AMRAP30-second Easy Air Bike10 Cossack Squats4 Up Downs10 Alternating Step Back Lunges3 Empty-Bar Back Squats Workout Prep:2 sets10-second Air Bike (build in pace)Set 1: 2 Burpee to BarSet 2: 2 Burpee Box Jump Overs -rest 30-seconds- Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) BACK SQUATEvery [...]

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

CrossFit – Mon, Feb 23 Warm-up Warm-up Movement Prep/Activation:2 Rounds:30-second Easy Bike20 Single Unders3 Clean Deadlifts3 Hang Muscle Cleans (PVC/empty bar)3 Front Squats (PVC/empty bar)3 Push Press (PVC/empty bar)3 Up Downs-into-Teaching Focus Workout Prep:3 sets3 Dumbbell Push Press (build in weight)10 Double Unders-rest 30-seconds- Strength/Accessory Power Clean and Jerk (Weightlifting Variable Reps & Sets) Power [...]

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

CrossFit – Sun, Feb 22 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds30-sec Easy Jump Rope10 Air Squats5 Hand Release Push Ups4 Step Up and Overs Workout Prep:1 Round10 Double Unders2 Burpee Box Get Overs (easy pace) Curling (Time) FREEDOM (RX):4 rounds60 Double Unders10 Burpee Box Get Overs (30/24) INDEPENDENCE (Intermediate):4 rounds50 Double Unders10 Burpee [...]