Posted by Emanuel Erlewein on Aug. 31, 2026 in WOD-Post

CrossFit – Mon, Aug 31 Warm-up Warm-up 1:00 Easy RowThen Into…2 SETS10 Alt. Arm Crosses10 Scap Push Ups10 PVC Pass Throughs10 Empty Bar Bent Over RowsThen Into…1 SET (Empty Bar or PVC)8 Push Ups8 Strict Press8 Push Press Strength/Accessory AUGUST MONTHLY CHALLENGE (AMRAP – Reps) 2:00 AMRAPMax Bench Press(Score is Total Reps) Loading Guidelines:Freedom – [...]

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

CrossFit – Sun, Aug 30 Warm-up Warm Up 2 ROUNDS150m Easy Run10 Banded Pull Aparts10 Banded Lat Press Downs10 Dead Bugs10 Glute BridgesThen:2 ROUNDS100m Build Run5 Hollow Rocks5 Arch Rocks5 Kip Swings5 Ring Rows Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (9:00)MIN 1 – Pull-Up SkillMIN 2 – Jump Rope SkillMIN 3 – GHD Skill(No Measure) Skill [...]

Posted by Emanuel Erlewein on Aug. 29, 2026 in WOD-Post

CrossFit – Sat, Aug 29 Warm-up Warm Up 2 ROUNDS2 minute Row or Ski6 Air Squats6 Inchworms10 Kettlebell Swings10 PVC Pass Throughs-into- Burgener Power Snatch Warm-up – Perform 3-5 reps at each position with a PVC: Dip Drive (speed through the middle) Dip Drive High Pull (elbows high and outside, keep the bar close) Muscle [...]

Posted by Emanuel Erlewein on Aug. 28, 2026 in WOD-Post

CrossFit – Fri, Aug 28 Warm-up Warm Up 2 ROUNDS:40 Easy Row20 Single Unders8 Alternating Samson Lunges10 Banded Pull Aparts8 Plank Shoulder TapsThen:2 ROUNDS:30 Row Building Pace20 Single Unders + 10 Double Under Attempts5 Empty Bar Strict Press Strength/Accessory Push Press (Weight) EVERY 2:00 (4 SETS)6 Push Press*Start Moderate and Build to Moderate Heavy (RPE [...]

Posted by Emanuel Erlewein on Aug. 27, 2026 in WOD-Post

CrossFit – Thu, Aug 27 Warm-up Warm Up 2 ROUNDS:40 Easy Air Bike10 Alternating Box Step Ups10 Alternating Samson Lunges10 Glute Bridges10 Cossack SquatsThen:2 ROUNDS:30 Air Bike Building Pace8 Box Step Overs8 Lateral Lunges8 Tempo Air SquatsThen:1 ROUND:20 Workout Pace Air Bike4 Box Jump Overs (low box)5 Empty Bar Back Squats Workout WORKOUT (Time) FREEDOM [...]

Posted by Emanuel Erlewein on Aug. 26, 2026 in WOD-Post

CrossFit – Wed, Aug 26 Warm-up Warm Up 3 ROUNDS:30 Row or Bike (build each round)7 Banded Good Mornings7 Banded Hamstring Curls (each leg)7 Banded Hip Bridges5 Inchworm to Push UpThen Into…2 ROUNDS:20 Wrist Rocks (each direction)8 Scap Push Ups5 Box Pike Push Ups3 Kick Ups to the Wall25ft Single DB Front Rack Lunge (light)25ft [...]

Posted by Emanuel Erlewein on Aug. 25, 2026 in WOD-Post

CrossFit – Tue, Aug 25 Warm-up Warm Up 1:30 Cardio ChoiceThen Into…2 SETS:20 Dead Hang5 Scap Push Ups5 Hollow Rocks5 Scap Pull Ups5 Up-Downs5/5 PVC Around the WorldsThen Into…1 SET5 Kip Swings or Dynamic Swings5 Kipping Knee Raises5 Burpees to Bar Workout Bar to Bar (Time) FREEDOM (RX)„BAR TO BAR“5 ROUNDS FOR TIME20 Toes to [...]

Posted by Emanuel Erlewein on Aug. 24, 2026 in WOD-Post

CrossFit – Mon, Aug 24 Warm-up Warm-up 1:30 Easy JogThen Into…2 SETS10 Air Squats8 Burpee Over Bar (Empty Bar)6 Barbell Romanian Deads4/4 Front Rack Elbow Rotations Then Into…1 SET (Empty Bar)5 Front Squats5 Strict Press5 Push Press-Quick Break-5 Deadlifts5 Hang Power Clean5 Push Press Strength/Accessory Front Squat (Weight) EVERY 2:00 (4 SETS)6 Front Squats *Start [...]

Posted by Emanuel Erlewein on Aug. 23, 2026 in WOD-Post

CrossFit – Sun, Aug 23 Warm-up Warm Up TABATA AIR BIKE8 ROUNDS:20 Bike:10 Easy PedalRounds 1-2 → EasyRounds 3-4 → ModerateRounds 5-6 → Moderate-FastRounds 7-8 → HardThen:2 ROUNDS8 Dead Bugs8 Glute Bridges6 Inchworms10 Plank Shoulder Taps10-15 Second Wall Facing Handstand Hold or Box Pike Hold Strength/Accessory Strength/Skill (Checkmark) ON A 10:00 CLOCK…Handstand Walk, Handstand Hold, [...]

Posted by Emanuel Erlewein on Aug. 22, 2026 in WOD-Post

CrossFit – Sat, Aug 22 Warm-up Warm Up 400m jogLine drills – about 25 feet (8m) for each:– Straight leg kicks, reach opposite arm towards kicking leg– Lunge with reach overhead– Inchworm push ups– Knee up high and open out/in– Walking straight leg reach for the floor with front leg toe up– Jogging high knees– [...]