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

CrossFit – Tue, Jun 16 Warm-up Warm-up Movement Prep/Activation:9:00 Flow0:00–5:002-3 Rounds30-second Row (easy)10 Glute Bridges5 Tempo Air Squats (3 seconds down)6 Banded Good Mornings5:00–9:002-3 Rounds10 Deadbugs5 Tempo Goblet Squats (light)20-second Moderate Row Workout Prep:2 Rounds @ 60–70%5/4 Calorie Row4 Goblet Squats (build in weight)*Practice transitioning on and off the rower (be smooth on getting feet [...]

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

CrossFit – Mon, Jun 15 Warm-up Warm-up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Run2:00–4:002 Rounds5 Roll and Reach3 Inchworms5 PVC Deadlift5 Hang Power Clean5 Strict Press 4:00–8:003 Rounds3 Empty Bar Muscle Clean + Strict Press3 Empty Bar Power Clean + Push Press2x50ft Shuttle Run Workout Prep:2 Building Sets100m Run3–5 Clean & Jerks (build to workout weight)• Use [...]

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

CrossFit – Sun, Jun 14 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Jog2:00–4:00 2 Rounds10 Air Squats8 Reverse Lunges8 Single Arm Dumbbell Strict Press (each)4:00–8:00 2 Rounds6 Dumbbell Push Press (light)50ft Farmer Carry (light)10 Walking Lunge Steps Workout Prep:1 Round @ 60–70%100m Run10 Walking Lunges4 Push Press50ft Carry The Guarantee Fairy (AMRAP – [...]

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

CrossFit – Sat, Jun 13 Warm-up Warm Up Movement Prep/Activation:7:00 Row + Jump Rope Flow0:00–2:00 Easy Row2:00–4:002 Rounds10 Air Squats8 Banded Pass Throughs20 Jump Rope4:00–7:002 Rounds150m Moderate Row15 Double Unders5 Up Downs Workout Prep:1 Round @ 60–70%100m Row10 Double Unders Workout Holy Schnikes! (AMRAP – Reps) FREEDOM (RX):Teams of 25 sets (each/1:1)3:00 AMRAP500/450m RowMax Double [...]

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

CrossFit – Fri, Jun 12 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Machine2:00–5:002 Rounds10 Sit Ups5 Dynamic Squat Stretches2 Inchworms + Double Push Up5 PVC Muscle Snatch5 PVC Snatch Push Press5:00–10:003 Rounds3 Empty Bar Muscle Snatch5 Wall Balls5 Hanging Knee Raises Workout Prep:2 Rounds @ 60–70%5 Wall Balls3 Toes to Bar Strength/Accessory Power Snatch (Weight) [...]

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

CrossFit – Thu, Jun 11 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Run or Jump Rope2:00–5:0010 Banded Pull Aparts10 Banded Pass Throughs10 Scap Push-Ups10 Walking Lunge Steps5:00–10:003 Rounds5 Empty Bar Bench Press3 Inchworms100m Run (Build in pace) Workout Prep:2 sets @ 60–70%100m Run5 Bench Press (build in weight)1 Wall Walk*Use the time adding weight to [...]

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

CrossFit – Wed, Jun 10 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike or Row2:00–4:002 Rounds4 Lunge Matrix (each side)8 Banded Good Mornings 8 Single Dumbbell Suitcase Deadlifts (each/light)4:00–7:002 Rounds10 Sit-Ups1 Zombie Rope Climb (or 5 Ring Rows)2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom) Workout [...]

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

CrossFit – Tue, Jun 9 Warm-up Warm-up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Row2:00–4:002 Rounds10-second Dead Hang5 Ring Rows5 Muscle Cleans + Strict Press (PVC)4:00–7:002 rounds20-second Row (moderate pace)4 Up Downs over Bar4 Power Clean and Push Press (empty bar) Workout Prep:3 Building sets5/4 Calorie Row (build in pace)2 Burpee Over Bar2 Clean & Jerks (build)• Use [...]

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

CrossFit – Mon, Jun 8 Warm-up Warm-up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike2:00–4:002 Rounds10 Air Squats10 Glute Bridges10 Deadbugs4:00–7:002 Rounds20-second Air Bike (build in pace)8 Goblet Squats (light) Workout Prep:2 Rounds @ 60–70%10-second Air Bike (build in pace)4 Goblet Squats Strength/Accessory Back Squat (Weight) Build to a 3RM Back Squat Workout Fat Guy in a Little [...]

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

CrossFit – Sun, Jun 7 Workout Option 1 Warm Up Movement Prep/Activation:10:00 Flow0:00-5:003 x Banded 7’s or Crossover Symmetry-into-0:00-10:003 Rounds30 Single Unders10 Russian Kettlebell Swings3 Inchworms + Double Push Ups10 Cat Cow Workout Prep:1 Round @ 60–70%10 Double Unders4 KB Swings2 Push-Ups The End (Time ↓ Shorter is Better) FREEDOM (RX):5 Rounds:50 Double Unders25 Kettlebell [...]