Posted by Emanuel Erlewein on Juli 31, 2026 in WOD-Post

CrossFit – Fri, Jul 31 Warm-up Warm Up 2:00 Easy JogThen Into..2 ROUNDS10 Leg Swings (each)10 Ankle Rolls L/R (each)10 Walking Lunge Steps10 Reverse Lunges5 Sit UpsThen Into…2 ROUNDS20 High Knees20 Butt Kicks20 High Skips20 Line Hops10 Alternating V-Ups Workout 1-Mile Run (Time) Max Effort 1-Mile Run FREEDOM (RX)„JULY ’26 MONTHLY CHALLENGE“FOR TIME1 Mile Run(Score [...]

Posted by Emanuel Erlewein on Juli 30, 2026 in WOD-Post

CrossFit – Thu, Jul 30 Warm-up Warm Up 2:00 Cardio ChoiceThen Into…2 SETS10 PVC Pass Throughs10 PVC Around the Worlds (each)10 Air Squats3 InchwormsThen Into…1-2 SETS (PVC or Empty Bar)5 Dip & Shrug5 Dip, Shrug & High Pull5 Muscle Snatch5 Snatch Press Behind Neck5 Overhead Squats5 Drop Snatches (catch 2in dip, progressively get lower, 5th [...]

Posted by Emanuel Erlewein on Juli 29, 2026 in WOD-Post

CrossFit – Wed, Jul 29 Warm-up Warm Up 2:00 Bike or RowThen Into…2 ROUNDS5 Scap Pull Ups5 Kip Swings10 Band Pull Aparts5 Push-Ups10 Alternating Shoulder TapsThen Into…2 ROUNDS20ft Light Dumbbell Farmers Carry3 Dumbbell Deadlifts3 Kip Swings Into 3 Knee Raises Strength/Accessory Deadlift (Weight) ON A 15:00 CLOCK…Establish 3RM Deadlift*(Score is Weight) Workout WORKOUT (Time) FREEDOM [...]

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

CrossFit – Tue, Jul 28 Warm-up Warm Up 2:00 BikeThen Into…AMRAP x 5 MIN10 PVC Pass Throughs10 Scap Push Ups10 Plank Shoulder Taps10 Sit Ups25ft Bear Crawl Strength/Accessory STRENGTH/SKILL (Checkmark) EVERY 1:00 (9:00)MIN 1 – 3 Kick Ups + 2-3 second descent*MIN 2 – 10 Alternating V-Ups or 10 Tuck-UpsMIN 3 – :30 Air Bike [...]

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

CrossFit – Mon, Jul 27 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS10 Air Squats10 Hollow Rocks10 Glute Bridges10 Box Jump Step Ups10 Barbell Good MorningsThen Into…1 SET20 Alt. Elbow Punches10 Empty Bar Front Squats10 Box Jumps Strength/Accessory Back Squat (Weight) ON A 15:00 CLOCK…Establish 3RM Back Squat*(Score is Weight) Workout WORKOUT (Time) FREEDOM (RX)FOR TIME27-21-15-9-9Front [...]

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

CrossFit – Sun, Jul 26 Warm-up Warm Up 400m Easy Team RunThen1 Round (each/start at different stations and switch when both are completed)Partner 1:20m High Knees20m Butt Kicks20m Karaoke Partner 2:150m Row30 Single Unders10 Air Squats*Shorten if needed to stay around 7:00 Workout WORKOUT (Time) FREEDOM (RX)„PARTNER TRIPLE 3“IN TEAMS OF 2*FOR TIME3000m Row (split)300 [...]

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

CrossFit – Sat, Jul 25 Warm-up Warm Up 2:00 Cardio ChoiceThen immediately into…2 SETS10 PVC Pass Throughs5 Ring Rows5 Inchworm Push-Ups10 Air Squats20-second Dead Hang*Move right into the Gymnastic Skill Session. Strength/Accessory Strength/Skill (Checkmark) ON A 10:00 CLOCKKipping Pull Up/Chest to Bar, Low Bar Muscle Up, Bar Up Freedom (Advanced) – Bar Muscle Up Independence [...]

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

CrossFit – Fri, Jul 24 Warm-up Warm Up 2:00 Easy Run or MachineThen2 Rounds20m High Knees20m Butt Kicks20m High Skips10 Air Squats10 PVC Pass-Throughs10 PVC Overhead SquatsThen2 Rounds5 PVC Muscle Snatch5 PVC Snatch Balance5 PVC Overhead Squats100m Moderate Run Workout WORKOUT (AMRAP – Rounds & Reps) FREEDOM (RX)„NAUGHTY NANCY“AMRAP 20:00600m Run25 Overhead Squats (135/95)(Score is [...]

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

CrossFit – Thu, Jul 23 Warm-up Warm Up 2:00 Cardio Choice (Bike or Row Suggested)Then immediately into…3 SETS10 Glute Bridges10 Dead Bugs10 PVC or Empty Bar Good Mornings5 PVC or Empty Bar Deadlifts4 Lateral Up Downs over PVC or BarInto…2 SETS (time depending)5 Deadlifts @ Light Load3 Lateral Burpees Over Bar *Move right into the [...]

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

CrossFit – Wed, Jul 22 Warm-up Warm Up 2:00 Easy Row (build the last :30)Into…2 ROUNDS (at your station, light)10 Air Squats5 Wall Balls to a target5 Kettlebell Deadlifts5 Kettlebell Sumo Deadlift High Pulls (light)5 Hanging Knee Raises or Kip SwingsInto…1 ROUND (find workout positions)3 Toes to Bar3 Box Jumps at workout height3 Shoulder to [...]