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

CrossFit – Fri, Sep 25 Warm-up Warm Up Tabata Run (8 sets)20-second run (easy-build to moderate pace)10-second Walk Then Into…3 ROUNDS10 Banded Pass Throughs10 Banded Lat Press Downs10 Banded Pull Aparts5 Kip Swings10 Ring Rows Workout WORKOUT (AMRAP – Reps) FREEDOM (RX)4 SETSON A 5:00 CLOCK…800m RunMax Bar Muscle-Ups in Remaining Time-Rest 2:00 b/t Sets-(Score [...]

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

CrossFit – Thu, Sep 24 Warm-up Warm Up 2 ROUNDS:30 Easy Air Bike10 Box Step Ups10 Banded Lat Press Downs10 Banded Pull Aparts10 Hollow Rocks Then Into…2 ROUNDS:30 Moderate Air Bike6 Box Step Overs5 Kip Swings5 Straight-Arm Banded Press Downs Strength/Skill Strength/Skill ON A 8:00 CLOCK…Low Ring or Low Bar Muscle Transition Work Freedom (Advanced) [...]

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

CrossFit – Wed, Sep 23 Warm-up Warm Up 3:00 Easy Row, Bike or Jog Then Into…2 ROUNDS10 Empty Bar Good Mornings10 Hip Extensions or Superman Rocks10 Slow Sit Ups5 Inchworm + Push Up20 Lateral Line Hops Then Into…2 ROUNDS5 Deadlifts (empty bar, building)5 Lateral Burpee Over Bar5 GHDs/V-ups/Sit-ups at your chosen level Strength/Accessory Strength/Skill EVERY [...]

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

CrossFit – Tue, Sep 22 Warm-up Warm Up 1:30 Jump Rope Then Into…2 SETS20 Singles or 10-20 Double Unders8 PVC Pass Throughs8 PVC Overhead Squats6 Alt. Samson Lunges6 Squat Therapy Reps Then Into…WITH AN EMPTY BAR (Coach Lead)5 Snatch Grip Deadlifts5 Snatch High Pulls5 Muscle Snatches5 Overhead Squats3 Hang Power Snatches3 Squat Snatches Strength/Accessory Overhead [...]

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

CrossFit – Mon, Sep 21 Warm-up Warm-up 2:00 Easy Row Then Into…2 SETS7 Banded Pull Aparts7 Banded Face Pulls7 Banded Straight-Arm Pulldowns5 Scap Push Ups5 Push Ups Then Into…2 SETS5 Burpees:45 Row, building pace Workout WORKOUT (Time) FREEDOM (RX)FOR TIME50 Push-Ups2000m Row*All athletes same 2k distance.(Scored by Time) INDEPENDENCE (Intermediate)FOR TIME40 Push-Ups2000m Row*All athletes same [...]

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

CrossFit – Sun, Sep 20 Warm-up Warm Up 2 ROUNDS 200m Easy RunLight Banded 7s (7 Pull Aparts + 7 Pass Throughs + 7 Overhead Pull Aparts)10 Alternating Walking Lunges10 Plank Shoulder Taps Then Into…2 ROUNDS100m Build Run25ft Light Dumbbell Front Rack Walking Lunge:15 Handstand Hold / Box Pike Hold10ft Handstand Walk or Workout Progression [...]

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

CrossFit – Sat, Sep 19 Warm-up Warm Up 2 ROUNDSPartner 1: BikePartner 2: 5 Inchworm Push Ups + 10 PVC Good Mornings(Switch) Then Into…2 ROUNDSPartner 1: BikePartner 2: 5 Sit Ups (GHD in round 2) + 5 Burpees(Switch) Workout WORKOUT (Time) FREEDOM (RX)IN TEAMS OF 2PARTNER 1 – 8000m Bike Erg (250/200 Calorie Air Bike)PARTNER [...]

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

CrossFit – Fri, Sep 18 Warm-up Warm Up 2:00 Row Then Into…2 ROUNDS10 Banded Pull Aparts8 Scap Pull Ups8 Push-Ups10 Dynamic Squat Stretches10 Alternating Samson Lunges Then Into…2 ROUNDS5 Empty-Bar Bench Press3 Strict Pull Ups or Ring Rows3 Hand Release Push Ups10 Air Squats Strength/Accessory Tempo Bench Press (Weight) Tempo = 3-seconds negative, 0-second at [...]

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

CrossFit – Thu, Sep 17 Warm-up Warm Up 2:00 Easy Run Then Into…2 ROUNDS 10 Banded Pull Aparts10 Plank Shoulder Taps10-20 sec Handstand Hold / Box Pike Hold Then Into…2 ROUNDS100m Build Run5 Empty Bar High Hang Muscle Cleans Strength/Skill Strength/Skill (Checkmark) ON A 10:00 CLOCK…Handstand Walk, Handstand Hold, & Overhead Stability Work Freedom (Advanced) [...]

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

CrossFit – Wed, Sep 16 Warm-up Warm Up 2 ROUNDS10 Alternating Lateral Bounds (stick the landing)10 Glute Bridge Marches (5 each)10 Air Squats5 Broad Jumps Then Into…2 ROUNDS10 Banded Pull Aparts10 Hollow Rocks10 Kip Swings10 Air Squats Then Into…2 ROUNDS5 Wall Balls (light ball)3 Kip Swings + 3 Knees to ElbowThen..Time Depending.5 Wall Balls (workout [...]