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 [...]

Posted by Emanuel Erlewein on Juli 21, 2026 in WOD-Post

CrossFit – Tue, Jul 21 Warm-up Warm Up 1:30 Cardio ChoiceThen Into…2 SETS8 Hollow Rocks8 PVC Pass Throughs8 PVC Overhead Squats8 PVC Overhead Alt Reverse Lunges25ft Bear CrawlThen Into…1 SET (Time Depending)10 V-Ups (or GHDs)8 Empty Bar Overhead Alt Reverse Lunges:20 HS Kick-Ups, HS Wall Hold or Box Pike Hold Strength/Accessory STRENGTH/SKILL (Checkmark) ON A [...]

Posted by Emanuel Erlewein on Juli 20, 2026 in WOD-Post

CrossFit – Mon, Jul 20 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…2 SETS8 PVC Pass Throughs8 Ring Rows8 Empty Bar Romanian Deadlifts8 Empty Bar Hang Muscle Cleans16 Alt. Elbow Punches w/ BarThen Into…1-2 SETS (Time Depending)5 Hang Power Cleans (Light Weight):10-:20 Top of the Ring Hold or :30 Plank Hold Strength/Accessory STRENGTH/SKILL (Checkmark) ON A 10:00 [...]

Posted by Emanuel Erlewein on Juli 19, 2026 in WOD-Post

CrossFit – Sun, Jul 19 Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Air Bike2:00–5:002 Rounds10 Air Squats10 Sit Ups3 reps 3-way Lunge Matrix (each)5:00–7:002 Rounds5 Wall Balls5 GHDs (parallel)20-second Air Calorie Bike (moderate pace) Workout Prep:1 Round5 Wall Balls5 GHD Sit Ups or V-Ups5/4 Calorie Air Bike• Confirm movement standards. Workout I Have People Skills! (AMRAP [...]

Posted by Emanuel Erlewein on Juli 18, 2026 in WOD-Post

CrossFit – Sat, Jul 18 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–4:002:00 Easy Jog2:00 Easy Row4:00–7:003 Rounds5 Hand Release Push Ups10 Russian Kettlebell Swings (light)10 Walking Lunge Steps Workout Prep:With Partner:100m Run Each10 Swings Each5 Push Ups Each5 Goblet Lunges Each100m Row Each• Finalize rep splits before starting.• Practice transitions and communication. Workout I Love Kung [...]

Posted by Emanuel Erlewein on Juli 17, 2026 in WOD-Post

CrossFit – Fri, Jul 17 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Row or Bike2:00–5:002 Rounds10 PVC Pass Throughs10 PVC Muscle Snatches10 Air Squats5 Inchworms + Push Up5:00–10:003 Rounds3 PVC High Hang Power Snatches3 PVC Hang Power Snatches3 PVC Power Snatches2 Burpee Facing PVC3 Kip Swings Workout Prep:2 Sets1 Power Snatch @ Workout Weight2 Bar [...]