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 [...]

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

CrossFit – Fri, Mar 13 Warm-up Warm Up Movement Prep/Activation:Every 1:00 (9:00)Minute 1: 1:00 RowMinute 2: 5 False Grip Ring Row Pull Ups (elevate feet if able)Minute 3: 5 Scap Circles (forward) + 5 Kip Swings Workout Prep:2 Sets3 Toes to Bar or Knee Raises3 Push Press (light-moderate) Gymnastics Gymnastics: Ring Muscle-Ups (Checkmark) Level 1: [...]

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

CrossFit – Thu, Mar 12 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Row10 Glute Bridges8 Suitcase Deadlifts (each)8 Step Back Lunges2 Inchworms + 2 Push Ups-into-Teaching Focus Workout Prep:2 Sets5/4 Calorie Row building to pace2x50ft Shuttle Run Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets3 Deadlifts @72-75% Workout Versace Mansion [...]

Posted by Emanuel Erlewein on März 11, 2026 in WOD-Post

CrossFit – Wed, Mar 11 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP30-second Jump Rope10 Banded Pass Throughs5 PVC Strict Press5 PVC Muscle Snatch5 PVC Overhead Squats20-second Plank (elbows) Workout Prep:3 Sets3 Overhead Squats (build in weight)10 Double Unders1 Wall Walk Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets3 Shoulder Press @72-75% [...]

Posted by Emanuel Erlewein on März 10, 2026 in WOD-Post

CrossFit – Tue, Mar 10 Warm-up Warm-up Movement Prep/Activation:8:00 AMRAP30-second Easy Bike4 Worlds Greatest Stretch (each)5 Dynamic Squats Stretches10 Banded Shoulder Press5 Muscle Cleans + Strict Press (PVC–empty bar) Workout Prep:3 Sets3 GHDs (or V-Ups)2 Deadlifts (build in weight) Strength/Accessory Squat Clean + Push Jerk (Weight) Every 1:00 (10:00)1 Clean and Jerk @ RPE 7 [...]

Posted by Emanuel Erlewein on März 09, 2026 in WOD-Post

CrossFit – Mon, Mar 9 Warm-up Warm-up Movement Prep/Activation:6:00 AMRAP30-second Easy Bike4 Lunge Matrix (each)10-second Squat Hold5 Low Box Jumps5 Hand Release Push Ups Workout Prep:2 Sets5/4 Calorie Bike @ workout pace4 Box Jump Overs4 Push Ups Strength/Accessory Back Squat (Weightlifting Variable Reps & Sets) Every 2:30 × 4 sets3 Back Squats @72-75% Workout Ocean [...]

Posted by Emanuel Erlewein on März 08, 2026 in WOD-Post

CrossFit – Sun, Mar 8 Workout Option 1 Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Run or Jog10 Air Squats6 Up Downs20-second Plank (elbows) Workout Prep:2 Sets6 Burpee to Bar @ workout height1x50ft Shuttle Run at workout pace Hammerbarn (Time) FREEDOM (RX):21-18-15-12-9-6Burpee to Bar (6in)5x50ft Shuttle Run after each set(Scored by Time) INDEPENDENCE (Intermediate):18-15-12-9-6-3Burpee to Bar [...]

Posted by Emanuel Erlewein on März 07, 2026 in WOD-Post

CrossFit – Sat, Mar 7 Warm-up Warm Up Movement Prep/Activation: 2:00 Row-into-3 Rounds5 Air Squats3 Inchworms3 empty bar Muscle Cleans 3 empty bar Front Squats10 V-Ups Workout Prep:2 Sets (with partner)100m Row3 Squat Cleans @ first and second barbell weight-rest :30 between sets Workout Magic Xylophone (Time) FREEDOM (RX): Teams of 2 800/725m Row 40 [...]