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

CrossFit – Fri, Jan 23 Warm-up Warm Up Movement Prep/Activation:Hip Halo Warm Up-into-7:00 AMRAP10 Cossack Squats3 Tempo Back Squats (empty bar, build up to 50%)5 Single Arm Dumbbell Thrusters (each)10 Ring Rows Workout Prep:3 sets4 Thrusters (build in weight)4 Pull UpsRest :45*Get the heart rate up before going into this workout Strength/Accessory Back Squat (Weight) [...]

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

CrossFit – Thu, Jan 22 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into5:00 AMRAP30-second Easy Bike20 Single Unders4 Strict Press (empty bar – build in weight, stay under 50%) Workout Prep:2 sets5/4 Cal Bike10 Double UndersRest :45 Strength/Accessory Shoulder Press (Weight) Every 2:00 × 44 Shoulder Press @ 65% Workout Pukie (2 Rounds for reps) FREEDOM (RX):2 [...]

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

CrossFit – Wed, Jan 21 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP5 Roll and Reach10 Glute Bridges4 Deadlifts (empty bar- build in weight, stay under 50%)5 PVC Hang Muscle Snatches4 Inchworms5 Hanging Knee Raises Workout Prep:2 sets4 Toes to Bar1 Wall Walk4 Hang Power SnatchRest :45 Strength/Accessory Deadlift (Weight) Every 2:30 × 44 Deadlifts @ 70% [...]

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

CrossFit – Tue, Jan 20 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP200m Easy Row5 Inchworms5 Up Downs over Bar10 Bird Dogs10 Cat Cows Workout Prep:1 Set4 Burpee Over Rower5/4 Cal Row Workout Fitness in 100 Words (Time) FREEDOM (RX):As few sets as possible to finish (max 8 sets)AMRAP 2:0075 Lateral Burpee Over Bar100/80 Calorie Row-rest 1:00 between [...]

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

CrossFit – Mon, Jan 19 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP4x50ft Shuttle Runs10 Banded Pass Throughs5 Dynamic Squat Stretches10 Cossack Squats4 PVC – empty bar Muscle Snatch4 PVC – empty bar Overhead Squats-into-2:00Build up to opening weight Workout Prep:1 Set5 Wall Balls4 Shuttle Runs6 V-UpsRest :45 Strength/Accessory Power Snatch + Overhead Squat (Weightlifting Variable Reps & [...]

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

CrossFit – Sun, Jan 18 Workout Option 1 The Andy Griffith Show (Time) FREEDOM (RX):4 rounds60 Double Unders10 Burpee Box Get Overs (30/24) INDEPENDENCE4 rounds50 Double Unders10 Burpee Box Get Overs (24/20) LIBERTY 4 rounds60 Single Unders8 Up Downs + Box Step Ups (24/20) Workout Option 2 Recovery Workout (Checkmark) Active Recovery 45 Minutes at [...]

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

CrossFit – Sat, Jan 17 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP200m easy Run or 10/8 Cal Bike10 Leg Swings (each)5 Scap Pull Ups10 Ring Rows5 Bench Press (light) Workout Prep:1 Set5 Strict Pull Ups5 Bench Press (moderate)100m Run (together) Workout Malcolm in the Middle (Time) FREEDOM (RX): Teams of 24 Rounds400m Run together (or [...]

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

CrossFit – Fri, Jan 16 Warm-up Warm Up Movement Prep/Activation:10:00 AMRAP5 Roll and Reach10 Glute Bridges10 Deadbugs5 empty bar Shoulder Press5 empty bar Deadlifts 10-second Handstand Hold Workout Prep:3 sets3 Deadlifts (build in weight)3 HSPU or Pike Push Ups25ft Handstand Walk or 2 Wall Walks Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:00 [...]

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

CrossFit – Thu, Jan 15 Warm-up Warm Up Movement Prep/Activation:Hip Halo Warm Up-into-7:00 AMRAP10 Deadbugs3 Tempo Back Squats (empty bar, build up to 50%)20-second Moderate Row Workout Prep:2 sets5/4 Cal Row5 Air SquatsRest :45*Practice transitions Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 5 sets4 Back Squats @ 65% Workout The Brady [...]

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

CrossFit – Wed, Jan 14 Warm-up Warm Up Movement Prep/Activation:2 Rounds30-second Machine10 Russian Kettlebell Swings (light)10 Sit Ups 6 Box Step Ups3 empty bar Muscle Cleans + 3 Shoulder Press3 empty bar Hang Power Cleans and Push Press-into-3:00Build up to weight in sets of 3 (singles). Focus on good positioning and proper resets after each [...]