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

CrossFit – Fri, Oct 9 Warm-up Warm Up 2 ROUNDS100m Easy Run20m High Knees20m Butt Kicks10 Alternating Samson Lunges10 Cossack Squats10 Air Squats Then Into… 2 ROUNDS100m Build Run4 Box Step-Ups4 Box Jumps + Step Down8 Light Wall Ball Thrusters Workout Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24“ / [...]

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

CrossFit – Thu, Oct 8 Warm-up Warm Up 2:00 Any Machine / Cardio Choice Then Into…3 ROUNDS10 Glute Bridges8 Dead Bugs10 Empty-Bar Good Mornings8 Empty-Bar Romanian Deadlifts Then Into…2 ROUNDS5 Deadlifts5 Hang Muscle Snatches5 Hang Power Snatches5 Abmat Sit Ups Strength/Skill Deadlift (Weight) 3 SETS12 Deadlifts*Start Mod-Heavy/Heavy and Build to a 12-Rep Max-Rest as Needed [...]

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

CrossFit – Wed, Oct 7 Warm-up Warm Up 2:00 Easy Air BikeBanded 7s Then Into…2 ROUNDS20 Single Unders10 Scap Push Ups10 Tempo Push Ups (:02 down) Then Into…EVERY 1:00 (3:00)MIN 1 – 20 Double UndersMIN 2 – 5 Burpee to BarMIN 3 – :20 Air Bike building to workout pace Then Into…5 Empty Bar Deadstop [...]

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

CrossFit – Tue, Oct 6 Warm-up Warm Up 2:00 AMRAP10 Air Squats8 Alternating Cossack Squats8 Scap Pull-Ups8 Hollow Rocks Then Into… 2 SETS5 Kip Swings3 Feet-Assisted Low Bar or Ring Pulls3 Low-Bar Transitions15 Air Squats @ Workout Pace Strength/Accessory STRENGTH/SKILL (Checkmark) ON AN 8:00 CLOCK…Kip Swing + Bar Muscle Transition Work Freedom (Advanced) – Ring [...]

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

CrossFit – Mon, Oct 5 Warm-up Warm-up 3:00 AMRAP8 Alternating Low Box Step Ups8 Alternating Reverse Lunges8 Banded Good Mornings8 PVC Pass Throughs Then Into… 2 SETS (Empty Barbell)5 Romanian Deadlifts5 Hang Power Cleans5 Strict Press3 Power Clean + Strict Press TIME PERMITTING (Burgener Style Flow)5 Down and Up5 Elbows High and Outside5 Muscle Cleans5 [...]

Posted by Emanuel Erlewein on Okt. 04, 2026 in WOD-Post

CrossFit – Sun, Oct 4 Warm-up Warm Up 2 ROUNDS — :45 WORK / :15 TRANSITIONMIN 1 → Easy RowMIN 2 → Light DB Single Arm Farmer’s CarryMIN 3 → Light DB Single Arm Front Rack CarryMIN 4 → Single DB Single Arm Overhead Carry*Switch arms every 25ft; light/moderate Workout WORKOUT (AMRAP – Reps) FREEDOM [...]

Posted by Emanuel Erlewein on Okt. 03, 2026 in WOD-Post

CrossFit – Sat, Oct 3 Warm-up Warm Up 2 ROUNDS200m Easy Run25ft High Knees25ft Butt Kicks10 Walking Hip Openers (5/side)10 Walking Lunges5 Push-Up to Down Dog (pedal calves in down dog)5 Strict Pull-Ups or Ring Rows Then Into…Rope Climb Skill 2 Rope Climbs (or appropriate scaling option)* Focus on efficient footwork and using the legs, [...]

Posted by Emanuel Erlewein on Okt. 02, 2026 in WOD-Post

CrossFit – Fri, Oct 2 Warm-up Warm Up 2:00 Air Bike Then Into…2 ROUNDS10 Banded Good Mornings10 Glute Bridges10 Deadbugs10 Cossack Squats10 Dynamic Squat Stretches Then Into…2 ROUNDS:20 Build Air Bike5 Empty-Bar Good Mornings5 Tempo Empty-Bar Back Squats (slow and controlled) Strength/Accessory Back Squat (Weight) 5 SETS5 Back Squats*Start Moderate and Build to Heavy-Rest as [...]

Posted by Emanuel Erlewein on Okt. 01, 2026 in WOD-Post

CrossFit – Thu, Oct 1 Warm-up Warm Up 3:00 Row or Ski (easy pace) Then Into…3 ROUNDS30 Single Unders 10 Banded Lat Press Downs8 Scap Pull Ups10 Hollow Rocks10 Supermans Then Into…3 ROUNDS3 Zombie Rope Climbs (Lay-Stand-Lay)5 Knee Raises5 GHDs to Parallel5 AbMat Sit Ups10 Double Unders Strength/Skill Strength/Skill ON A 8:00 CLOCK…Rope Climb Practice [...]

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

CrossFit – Wed, Sep 30 Warm-up Warm Up 3:00 Easy Bike Erg, Row, or Jog Then Into…2 ROUNDS10 Banded Pull Aparts10 Banded Chest Press8 Push Up to Down Dog10 Alternating Cossack Squats Then Into…WITH AN EMPTY BAR5 Push Press (:01 pause overhead)5 Front Squats (:01 pause in the bottom)5 Thrusters Then Into…5 Kettlebell Deadlifts5 Russian [...]