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 [...]

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

CrossFit – Tue, Jan 13 Warm-up Warm-up Movement Prep/Activation:Banded 7s-into-Every 1:00 (5:00)10-second Air Bike10 Single Unders5 light Single Arm Dumbbell Push Press (each) Workout Prep:1 Set5/4 Cal Bike10 Double Unders5 Dumbbell Push Press Workout Home Improvement (4 Rounds for reps) FREEDOM (RX):4 sets:25/20 Calorie Air Bike75 Double Unders15 Dumbbell Push Press (50s/35s)-rest 2:00 between sets-(Scored [...]

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

CrossFit – Mon, Jan 12 Warm-up Warm-up Movement Prep/Activation:10:00 AMRAP30-second Machine10 Beat Swings5 Hanging Knee Raises5 empty bar Deadlifts (build in weight, stay under 50%)4 PVC Front Squats3 PVC Overhead Squats4 Up Downs Workout Prep:3 Sets:Set 1:3 Toes to Bar3 Back Squats 2 Burpees-Rest :45-Set 2:2 Toes to Bar2 Front Squats 2 Burpee to Bar-Rest [...]

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

CrossFit – Sun, Jan 11 Workout Option 1 Lord of Lords (Time) FREEDOM (RX):5 Rounds20/16 Calorie Ski (or Row)10 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side)(Score is time)(KG conv: 22.5/15) INDEPENDENCE5 Rounds16/13 Calorie Ski (or Row)15 Single Arm Dumbbell Shoulder to Overhead (35/25) (each side)(KG conv: 15/10) LIBERTY 5 Rounds12/10 Calorie Ski (or [...]

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

CrossFit – Sat, Jan 10 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP1:00 Easy Bike10 Leg Swings8 Hip Extensions or Supermans4 GHDs or V-Ups100m Jog (or 4x50ft Shuttle Run) Workout Prep:1 Set4 GHDs4 Shuttle Runs15-second Bike Build-Up Workout Emmanuel (Time) FREEDOM (RX): Teams of 26 Rounds (each)Partner 1:Max Calorie Air BikePartner 2:15 GHDs (or V-Ups)200m Run [...]

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

CrossFit – Fri, Jan 9 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-8:00 AMRAP10 Banded Pull Aparts5 Dynamic Squat Stretch3 Front Squats with empty bar3 Push Press with empty bar3 Thrusters with empty bar6 Ring Rows or 3–5 Pull Ups Workout Prep:2 Sets3 Thrusters (build in weight)3 Chest to Bar Pull Ups-rest :60- Workout CrossFit Games Open [...]