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 [...]

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

CrossFit – Sat, Jun 6 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00-5:005:00 AMRAP30-second Easy Run30-second Easy Bike4 Up Downs + Box Step Over10 Air Squats-Into-5:00-10:005:00 AMRAP20-second Moderate Run20-second Moderate Bike3 Burpee + Box Step Overs5 Air Squats Workout Prep:1 Round (each) @ 60–70%100m Run5/4 Calorie Bike2 Burpee Box Get Overs• Note the time it takes to [...]

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

CrossFit – Fri, Jun 5 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Bike or Jump Rope2:00–5:002 Rounds5 Dynamic Squat Stretches5 Ring Rows10-second Handstand Hold5 PVC Muscle Cleans + 5 Front Squats5:00–10:002 rounds10 Deadbugs2 Zombie Rope Climbs (or 5 Pull Ups)10 Handstand Shoulder Taps (or Pike Shoulder Taps)3 Empty Bar Power Cleans + 3 Front Squats [...]

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

CrossFit – Thu, Jun 4 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Ski or Row2:00–5:003 Rounds10 Walking Lunge Steps10 Dead Bugs10 Sit Ups5 Kip Swings5:00–10:003 Rounds:30 Moderate Machine (Row or Ski)5 GHD Sit-Ups to Parallel (or V-Ups)5 Hanging Knee Raises Workout Prep:1 Round @ 60–70%5/4 Cal Machine4 GHDs (or V-Ups)4 Toes-to-Bar Workout Midline Century (Time [...]

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

CrossFit – Wed, Jun 3 Warm-up Warm Up Movement Prep/Activation:8:00 Dual Prep Flow0:00–2:00 Easy Jump Rope or Bike2:00–6:002 Rounds10 Banded Pass Throughs10 Banded Good Mornings10 Alternating V-Ups5 Up Downs + Lateral Jump over PVC (be careful)5 PVC Muscle Snatch6:00–8:002 Rounds2 Lateral Burpees Over Bar4 Empty Bar Power Snatches Workout Prep:2 Rounds @ 60–70%15 second Max [...]

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

CrossFit – Tue, Jun 2 Warm-up Warm-up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Bike or Row2:00–5:002 Rounds5 Roll and Reach5 Dynamic Squat Stretches5 Scap Pull Ups5 Ring Rows5 PVC Muscle Cleans + Shoulder Press5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)5:00–10:002 Rounds3 Inchworms + Double Push Up3 Kipping Pull [...]