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

CrossFit – Sat, Feb 21 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP30-second Row30-second Bike5 Inchworms3 Sandbag Deadlifts (light)1 Sandbag Clean (light) Workout Prep:2 sets30-second Row30-second Bike2 Wall Walks1 Sandbag Clean Workout Snowboarding (5 Rounds for reps) FREEDOM (RX):5 sets(:45 on/:15 off)Minute 1: Calorie Row (or Ski)Minute 2: Wall WalksMinute 3: Box Step Ups (20)Minute 4: [...]

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

CrossFit – Fri, Feb 20 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP45-second Machine5 Dynamic Squat Stretches10 Banded or PVC Pass Throughs10 Scap Pull Ups or Ring Rows5 Burpee Air Squats5 Strict Press (empty bar)5 Front Squats (empty bar) Workout Prep:3 sets2 Front Squats (empty bar)2 Thrusters (empty bar)Set 1: 3 Toes to BarSet 2: 3 Chest [...]

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

CrossFit – Thu, Feb 19 Warm-up Warm Up Movement Prep/Activation: 2 Rounds1:00 Easy Bike10 Glute Bridges10 Deadbugs8 Box Step Ups8 Empty Bar Deadlifts Workout Prep:3 sets10-second Air Bike (each/ practice switching on and off) Strength/Accessory Deadlift (Weight) Every 2:00 x 4 sets3 Deadlifts @70% Workout Ice Hockey (Calories) FREEDOM (RX):Teams of 2:16:00 AMRAPPartner 1:1:00 Max [...]

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

CrossFit – Wed, Feb 18 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP30-second Easy Machine10 Box Step Ups10 Glute Bridges10 Banded Good Mornings10 Scap Pull Ups or Ring Rows-then barbell (hinge → pull):2 Rounds5 Snatch Grip Deadlifts (empty bar) Workout Prep:2 sets2 Box Jumps (build in height)4 Kettlebell Swings (build in weight)10 Double Unders-rest :30- Strength/Accessory Power [...]

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

CrossFit – Tue, Feb 17 Warm-up Warm-up Movement Prep/Activation:2 Rounds1:00 Easy Row8 Ring Rows10 Banded or PVC Pass Through5 Hand Release Push Ups Workout Prep:1 Round5/4 Calorie Row4 GHD4 Dumbbell Bench Press Gymnastics Gymnastics: Bar Muscle Ups (Checkmark) **Week 1 (Part 2): Bar Muscle Ups** Level 1:Part A: Perform 3 sets of 5 strict pull-up [...]

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

CrossFit – Mon, Feb 16 Warm-up Warm-up Movement Prep/Activation:2 Rounds5 Dynamic Air Squat10 Glute Bridges10 Single Arm Suitcase Dumbbell Deadlifts (each/light)3 Inchworms with Double Push Up-then barbell:2 Rounds3 Empty Bar Back Squats3 Tempo Back Squats (3 sec down) Workout Prep:2 sets5 Air Squats2 Single Arm Devil Press (light)-rest 30 seconds Strength/Accessory Back Squat (Weight) Every [...]

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

CrossFit – Sun, Feb 15 Workout Option 1 Warm Up Movement Prep/Activation:2 Rounds1:00 Machine10 Walking Lunge Steps10 Banded Clam Shells6 Alternating Dumbbell Hang Clean and Jerk (light) Workout Prep:2 sets5 Wall Balls4 Alternating DB Clean & Jerks (light, build in weight)-rest :45- Banana Split (Time) FREEDOM (RX):50 Wall Balls (20/14)50 Alternating Hang Dumbbell Clean and [...]

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

CrossFit – Sat, Feb 14 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP30-second Bike30-second Row10 Air Squats5 Push Ups1 Zombie Rope Climb or 5 Ring Rows20-second Plank (elbows)-into-Teaching Focus Workout Prep:1 Round100m Row5/4 Cal Bike1 Rope Climb (or 3 Strict Pull Ups)5 Push Ups5 Synchro Air Squats Workout The Cherry on my Sundae (Time) FREEDOM (RX):Teams [...]

Posted by Emanuel Erlewein on Feb. 13, 2026 in WOD-Post

CrossFit – Fri, Feb 13 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP10 Glute Bridges3 Inchworm to Double Push Up4 Deadlifts (empty bar)20 Single Unders4 PVC Muscle Snatch4 PVC Overhead Squats-into-Teaching Focus (Deadlift) Workout Prep:3 sets1 Wall Walk10 Double Unders3 Snatches (Build in weight, not above 3rd weight)Rest :45 Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every [...]

Posted by Emanuel Erlewein on Feb. 12, 2026 in WOD-Post

CrossFit – Thu, Feb 12 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-6:00 AMRAP100m Easy Run5 Half Kneeling Single Arm Dumbbell Shoulder Press (each)5 Hand Release Push Ups5 Single Arm Dumbbell Bench Press (each) Workout Prep:2 sets100m Run (build in pace)5 Bench Press (build in weight)Rest :45 Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00 [...]