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 [...]

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

CrossFit – Thu, Jul 16 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Jog2:00–5:002 Rounds10 Leg Swings (each)10 Walking Lunges25ft Butt Kicks25ft High Knees5:00–10:003 Rounds30 Single Unders100m Run (easy-moderate pace) Workout Prep:2 Rounds100m Run10 Double Unders• Establish opening workout pace on the 100m. Practice slowly down and picking up the jump immediately. Gymnastics Gymnastics (Skill Development) [...]

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

CrossFit – Wed, Jul 15 Warm-up Warm Up Movement Prep/Activation:9:00 Flow0:00–2:00 Easy Row2:00–5:002 Rounds10 Deadbugs5 Inchworms5 Dynamic Squat Stretches5 PVC Front Rack Lunges5:00–9:003 Rounds3 Empty Bar Muscle Cleans3 Empty Bar Front Squats100m Moderate Row Workout Prep:1 set100m Row2 Front Squats @ Workout Weight• Remember, the squat clean counts as one front squat. Strength/Accessory Squat Clean [...]

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

CrossFit – Tue, Jul 14 Warm-up Warm-up Movement Prep/Activation:7:00 Flow0:00–2:00 Jump Rope2:00–5:002 Rounds10 Hollow Rocks10 Shoulder Taps10 Box Step Overs5:00–7:002 Rounds5 Kip Swings5 Pike Push Ups5 Box Jump Overs (low) Workout Prep:1 Round4 Box Jump Overs3 Pull Ups2 Strict Handstand Push Ups• Ensure stations are organized before starting. Workout Hi, My Name is Steve (AMRAP [...]

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

CrossFit – Mon, Jul 13 Warm-up Warm-up Movement Prep/Activation:8:00 Flow0:00–2:00Easy Air Bike2:00–5:002 Rounds5 Dynamic Squat Stretches10 Glute Bridges10 Alternating V-Ups5:00–8:002 Rounds5 PVC Box Squats (Strength height)6 Alternating Dumbbell Snatches (light)20 seconds Moderate Bike Workout Prep:2 Rounds10 second Calorie Air Bike (build in pace)4 Alternating Dumbbell Snatches (build in weight)4 Sit Ups Strength/Accessory Box Squat (Weightlifting [...]

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

CrossFit – Sun, Jul 12 Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00Easy Jog2:00–5:002 Rounds10 Leg Swings (each)10 Air Squats20 second Knee Plank5:00–10:002 Rounds100m Run10 second Dead Hang10 Walking Lunges3 Inchworms Workout Prep:1 Round100m Run (at workout pace)50ft Carry Workout The Three Day Match (4 Rounds for reps) FREEDOM (RX):EVERY 5:00 (4 SETS)400m Run100m Object Carry (100/70lbs total)*(Score [...]

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

CrossFit – Sat, Jul 11 Warm-up Warm Up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Row or Bike2:00–4:002 Rounds10 Banded Good Mornings10 Box Step Ups5 Ring Rows4:00–8:002 Rounds5 Empty Bar Deadlifts5 Box Step Ups5 Pull Ups or Ring Rows Workout Prep:1 Round3 Deadlifts @ workout weight3 Box Jumps (24/20)3 Pull Ups• Finalize partner order and transitions before starting. [...]

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

CrossFit – Fri, Jul 10 Warm-up Warm Up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Row2:00–4:002 Rounds10 Deadbugs10 PVC Good Mornings10 Dynamic Squat Stretches4:00–8:002 Rounds5 Wall Balls100m Row3 Empty Bar Back Squats (slow and controlled) Workout Prep:2 Rounds (build in pace)100m Row5 Wall Balls Workout Pimm’s Cup (Time) FREEDOM (RX):FOR TIME500m Row100 Wall Balls (20/14)(Score is Time)(KG conv: [...]

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

CrossFit – Thu, Jul 9 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike or Row2:00–7:003 Rounds10 Banded Pull Aparts5 Hand Release Push Ups5 Empty Bar Hang Muscle Cleans3 Empty Bar Hang Power Cleans Workout Prep:3-4 Building Sets3 Hang Power Cleans (build in weight)3 Push Ups• Build to workout weight. Focus on fast elbows and dropping [...]

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

CrossFit – Wed, Jul 8 Warm-up Warm Up Movement Prep/Activation:0:00–2:00 Easy Bike or Jump Rope2:00–6:002 rounds10 PVC Pass Throughs10 PVC Around the Worlds (both)10 Deadbugs10 Glute Bridges5 Roll and Reach5 Inchworms6:00–10:003 rounds5 PVC Snatch Deadlifts5 PVC Snatch High Pulls5 PVC Overhead Squats Workout Prep:2 rounds:2 Overhead Squats @ workout weight3 Toes to Bar2 Lateral Burpees [...]