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 [...]

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

CrossFit – Fri, Sep 4 Warm-up Warm Up 2 ROUNDS:45-1:00 Light Jog10 Alternating Samson Lunges10 Glute Bridges10 Deadbugs10 Air SquatsThen:2 Rounds100m Build Run3 Empty Bar Muscle Cleans3 Empty Bar Front Squats3 Hang Squat Cleans Strength/Accessory Hang Clean + Front Squat (Weight) EVERY 1:30 (6 SETS)2 Hang Squat Cleans + 1 Front Squat**All 3 reps unbroken, [...]

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

CrossFit – Thu, Sep 3 Warm-up Warm Up 2:00 Ski or RowThen:2 Rounds6 Up Downs10 Roll and Reach10 Banded Pull Aparts10 Glute BridgesThen:2 Rounds100m Moderate Erg4 Line Facing Burpees20 Single Unders Strength/Skill STRENGTH/SKILL (Checkmark) ON A 10:00 CLOCKTriple Under, Double Under, or Single Under Practice: Freedom (Advanced) – Triple Under Practice Independence (Intermediate) – Double [...]

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

CrossFit – Wed, Sep 2 Warm-up Warm Up 2 ROUNDS1:00 Row or Bike (build)10 Alternating Samson Lunges10 Scap Pull Ups5 Inchworm to Push UpInto…BURGENER WARM-UP x2 (Empty Bar)3 Down & Up3 Elbows High & Outside3 Muscle Snatch3 Snatch Land3 Snatch Drop3 Overhead SquatInto…2 ROUNDS (Empty Bar)3 Hang Muscle Snatch3 Power Snatch3 Overhead Squat5 Kip Swings [...]

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

CrossFit – Tue, Sep 1 Warm-up Warm Up 1:00 Easy BikeThen Into…2 SETS10 Air Squats10 PVC Good Mornings10 PVC Pass Throughs10 PVC Strict PressThen Into…1 SET (Empty Bar)5-7 Back Squats5-7 Shoulder Press5-7 Deadlifts Strength/Accessory The CrossFit Total (Total Weight) EVENT 3/4/5: THE CROSSFIT TOTAL FOR LOAD*1 Rep Max Back Squat1 Rep Max Shoulder Press1 Rep [...]