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

CrossFit – Mon, Sep 14 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS10 Good Mornings8 Air Squats6 Inchworm + Push Up8 Scap Push Ups10 Alt. Samson Lunges Then Into…1 SET (Empty Barbell)5 Deadlifts5 Clean Deadlifts5 Clean High Pulls5 Hang Muscle Cleans5 Hang Power Cleans5 Front Squats5 Strict Press5 Push Press3 Power Clean + Push Jerk Strength/Accessory [...]

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

CrossFit – Sun, Sep 13 Warm-up Warm Up 3 Rounds:30 Easy Run10 Banded Pull Aparts10 PVC Pass Throughs10 Samson Lunges10 Dynamic Squat Stretches Workout WORKOUT (Time) FREEDOM (RX)FOR TIME1000m Run100 Push Ups1000m Run200 Air Squats1000m Run(Scored by Time) INDEPENDENCE (Intermediate)FOR TIME1000m Run75 Push Ups1000m Run150 Air Squats1000m Run(Scored by Time) LIBERTY (Beginner)FOR TIME600m Run50 Knee [...]

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

CrossFit – Sat, Sep 12 Warm-up Warm Up Teams of 2: have partners start in different stationsEVERY 1:00 (12:00)Minute 1: RowMinute 2: 5 Roll and Reach + 10 Glute BridgesMinute 3: 10 Box Step UpsMinute 4: 10 Kettlebell Swings (build to workout weight) Workout WORKOUT (Distance) FREEDOM (RX)TEAMS OF 225:00 AMRAP2000/1800m Row100 Kettlebell Swings (53/35)100 [...]

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

CrossFit – Fri, Sep 11 Warm-up Warm Up 3:00 Easy MachineThen:2 Rounds10 PVC Pass-Throughs10 PVC Around the World (Left/right)10 Dynamic Squat Stretches10 Ring RowsThen:2 Rounds with PVC 3 High Hang Muscle Snatches3 Hang Power Snatch3 Power Snatches3 Overhead SquatsThen: 3 Rounds with Empty Barbell3 Power Snatches3 Overhead Squats4 Up Down Over Bar Workout WORKOUT (Time) [...]

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

CrossFit – Thu, Sep 10 Warm-up Warm Up 2:00 Jump Rope or MachineThen:2 ROUNDS10 Banded Lateral Steps Each Direction8 Alternating Reverse Lunges10 Dead Bugs10 Banded Pull-ApartsThen:2 ROUNDS20 Double Unders or :20 Practice25ft Single Arm Waiter Walk Right (light)25ft Single Arm Waiter Walk Left (light)5 Empty-Bar Strict Press Strength/Accessory Push Press (Weight) ON 12:00 CLOCK…Build to [...]

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

CrossFit – Wed, Sep 9 Warm-up Warm Up WITH YOUR PARTNER, ON YOUR RACE ROWER2:00 Easy Row (switch every :30)Then Into…2 ROUNDS10 Alternating Leg Swings (each)10 Glute Bridges10 Banded Pull Aparts5 Inchworms:20 Squat Hold (heels down)Then Into…2 ROUNDS (Each):30 Row-Switch when complete-*Round 1 easy. Round 2 at your turn pace. Workout September Monthly Challenge (Time) [...]

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

CrossFit – Tue, Sep 8 Warm-up Warm Up 3:00 Continuous MovementEasy JogLateral ShuffleHigh KneesButt KicksThen Into…2 SETS5 Inchworms10 Push-Ups10 Alt. V-Ups10 Walking Lunges15 Quick Line HopsThen Into…1 SET4 Slow Box Step-Ups4 Box Jump + Step Down Slow4 Box Jump + Step Down Fast:20 Plank Hold Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (6:00)FREEDOM (Advanced)MIN 1 – 1 [...]

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

CrossFit – Mon, Sep 7 Warm-up Warm-up 200m Group RunThen Into…2 SET10 Air Squats10 Walking Lunge with Rotation10 PVC Front Rack Good Mornings10 PVC Front SquatsThen Into…1-2 SET (Time Depending)5 Empty Bar Front Squats10 Front Rack Elbow Rotations5 Paused Front Squats (2-sec pause) Strength/Accessory Front Squat (Weight) ON 12:00 CLOCK…Build to a Heavy 8-Rep Front [...]

Posted by Emanuel Erlewein on Sep. 06, 2026 in WOD-Post

CrossFit – Sun, Sep 6 Warm-up Warm Up TEAMS OF 2EVERY 1:00 (6:00)Partner 1: 1:00 RowPartner 2: 1:00 Ski or Bike Workout WORKOUT (Time) FREEDOM (RX)EVENT 18, 2026 CFG: MACHINE 7200mIN TEAMS OF 2FOR TIME Row 3600 metersSki 3600 meters (7200m C2 Bike)*Partner 1 works while P2 rests. Partners switch as needed.(Scored by Time) INDEPENDENCE [...]

Posted by Emanuel Erlewein on Sep. 05, 2026 in WOD-Post

CrossFit – Sat, Sep 5 Warm-up Warm Up EMOM x 5:00Minute 1: 8 Air Squats + 8 Lunges + 8 BootstrappersMinute 2: 30 seconds of Single UndersMinute 3: 30 seconds of Double UndersMinute 4: 30 seconds of Crossover SinglesMinute 5: 30 seconds of Triple Unders* Progress through each level until you reach the one you’re [...]