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

CrossFit – Fri, Aug 21 Warm-up Warm Up 2:00 Easy MachineThen:2 ROUNDS10 Roll and Reach10 Glute Bridges8 Alternating Samson Lunges8 Scap Pull UpsThen:2 ROUNDS5 Empty Bar Good Mornings5 Empty Bar Deadlifts5 Ring Rows5-10 Second Ring Support Hold (tip toes) Workout WORKOUT (Time) FREEDOM (RX)FOR TIME9-7-5Ring Muscle-UpDeadlift (315/205)(Score is Time)KG: 142.5/92.5 INDEPENDENCE (Intermediate)FOR TIME9-7-5Bar Muscle-Up*Deadlift (255/175)*Option [...]

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

CrossFit – Thu, Aug 20 Warm-up Warm Up 2:00 Machine Then:2 rounds:30 Single Unders8 Up-Downs10 Glute Bridges10 Alternating Samson Lunges10 Plank Shoulder TapsThen:2 rounds20 Single Unders or 10 Double Unders5 Burpees with Step Up5 Kip Swings5 Hanging Knee Raises Workout WORKOUT (Time) FREEDOM (RX)8 SETS48 Double Unders12 Burpees to Bar12 Toes to Bar-Rest 1:00 between [...]

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

CrossFit – Wed, Aug 19 Warm-up Warm Up 2:00 Easy RowThen Into…2 ROUNDS10 Banded Pull Aparts10 Banded Pass Throughs10 Scap Push Ups5 Inchworm Push UpsThen Into…3 x 1:00 Row Builds10 Empty Barbell Bench b/t Sets Workout WORKOUT (Time) FREEDOM (RX)FOR TIME5k Row**Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)(Score is Time)KG: 70/42.5 INDEPENDENCE (Intermediate)FOR [...]

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

CrossFit – Tue, Aug 18 Warm-up Warm Up 2:00 Bike, Row, or JogThen Into…3 SETS10 Air Squats8 Alt. Cossack Squats (4/side)10 Alt. Reverse Lunges8 Empty Barbell Front Squats10 Alt. Elbow Punches Strength/Accessory Front Squat (Weight) EVERY 1:30 (10 SETS)2 Front Squats**Start Moderate and Build to Heavy (RPE 8-9)(Score is the Heaviest Weight) Workout WORKOUT (AMRAP [...]

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

CrossFit – Mon, Aug 17 Warm-up Warm-up 2:00 Bike or RowThen Into…AMRAP x 6 MIN8 Air Squats8 Alt. Reverse Lunges8 PVC Pass Throughs8 DB Alt. Hang SnatchThen Into…1-2 SETS3/3 DB Single Arm Front Squat3/3 DB Single Arm Push Press3/3 DB Single Arm Thruster Workout Isabel (Time) For Time: 30 Snatches, 135# / 95# FREEDOM (RX)„ISABEL“FOR [...]

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

CrossFit – Sun, Aug 16 Warm-up Warm Up 3 ROUNDS:30 Machine6 Up-Downs10-second Dead Hang -Then Into-2 ROUNDS:30 Machine Building Pace3 Burpee to Bar5 Single Arm Dumbbell Cleans (each)5 Single Arm Dumbbell Strict Press (each) Strength/Accessory Strength/Skill (Checkmark) ON A 10:00 CLOCKDouble Dumbbell Overhead Skill Session Freedom (Advanced) – Heavy Double Dumbbell Overhead Practice Independence (Intermediate) [...]

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

CrossFit – Sat, Aug 15 Warm-up Warm Up Workout Definition 400m Easy Run (review the run route)Then immediately into…2-3 SETS (time depending)5 Push-Up to Down Dog (pedal calves in Down Dog)5 Beat Swings5 Hanging Knee Raises10 Banded Pull-Aparts Workout WORKOUT (Time) FREEDOM (RX)IN TEAMS OF 24 ROUNDS FOR TIME400m Run (together)20 Synchro Toes to Bar40 [...]

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

CrossFit – Fri, Aug 14 Warm-up Warm Up 2:00 Easy Row-into-2 ROUNDS30 Single Unders10 Alt. Leg Swings5 Inchworms -into-2 ROUNDS5 Empty Bar Deadlifts5 Empty Bar Hang Muscle Cleans5 Empty Bar Push Press3 Empty Bar Power Clean and Jerks Strength/Accessory Push Press (Weight) EVERY 1:00 (8:00)MIN 1 – 10 Push Press @ RPE 6/7MIN 2 – [...]

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

CrossFit – Thu, Aug 13 Warm-up Warm Up 2:00 Machine -into-2 Rounds10 Step Back Lunges10 Glute Bridges10 Sit Ups5 Dynamic Squat Stretches3 Broad Jumps-Then-2 Rounds5 Empty Bar Good Mornings5 Empty Bar Back Squats Strength/Accessory Back Squat (Weight) FOR LOAD5-4-3-2-1-1-1Back Squat(Score is Heaviest Weight) Workout WORKOUT (Time) FREEDOM (RX)5 ROUNDS FOR TIME40 Step Back Lunges30 Sit [...]

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

CrossFit – Wed, Aug 12 Warm-up Warm Up 2:00 Easy Run or Machine ChoiceThen Into…2 ROUNDS10 Alternating Leg Swings (each)10 Air Squats5 Inchworms10 A-Skips (down and back)10 Glute BridgesThen Into…1-2 ROUNDS100m Run (build to workout pace)10 Russian Kettlebell Swings (light)5 Box Step Ups or Low Box Jumps Strength/Accessory Strength/Skill (Checkmark) 10:00 PRACTICE / SKILL DEVELOPMENTSingle, [...]