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

CrossFit – Tue, Aug 11 Warm-up Warm Up 2:00 BikeThen Into…AMRAP x 5 MIN6 PVC Pass Throughs6 PVC Overhead Squats6 Kip Swings6 Empty Bar Muscle SnatchesThen Into…1-2 SETS (w/ Empty Barbell)3 Snatch Deadlifts3 Hang High Pulls3 Hang Power Snatches Strength/Accessory Power Snatch (Weightlifting Variable Reps & Sets) 5 SETS:3 Power Snatch @ RPE 7/8**Touch & [...]

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

CrossFit – Mon, Aug 10 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 Strength/Accessory Front Squat (Weight) EVERY 2:30 (4 SETS)*8 Front Squats *Start @ [...]

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

CrossFit – Sun, Aug 9 Warm-up Warm Up 2 ROUNDS100-200m Easy Run10 Dead Bugs10 Glute Bridges10 Alternating Reverse LungesInto…2 ROUNDS30 Single Unders10 Hollow Rocks10 Supermans Strength/Accessory Strength/Skill (Checkmark) EVERY 1:00 (9:00)MIN 1 – 100m RunMIN 2 – :50 Single UndersMIN 3 – :50 GHD Skill*(No Measure) *Movement Options…Freedom – GHD Sit-UpsIndependence – 1/2 GHD Sit-Ups [...]

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

CrossFit – Sat, Aug 8 Warm-up Warm Up 2:00 Cardio Choice or RunInto…2-3 SETS (time depending)8 PVC Pass Throughs8 Ring Rows8 Push Ups8 Box Step Ups Strength/Accessory Strength/Skill (Weight) ON A 8:00 CLOCK…Build Up to a Heavy DB Snatch on each Arm(Score is Weight) Workout WORKOUT (AMRAP – Reps) FREEDOM (RX)TEAMS OF 2ON A 15:00 [...]

Posted by Emanuel Erlewein on Aug. 07, 2026 in WOD-Post

CrossFit – Fri, Aug 7 Warm-up Warm Up 2 ROUNDS30-second Row (light)10 Air Squats10 PVC Pass-Throughs10 Alternating Reverse LungesInto…2 ROUNDS10 Wall Ball Thrusters (Light Ball)10 Pike Shoulder Taps20 Banded Pull-Aparts100m Moderate Row Workout WORKOUT (Time) FREEDOM (RX) 3 ROUNDS FOR TIME: 30 Wall Balls (20/14) 20/16 Calorie Row 8 Wall Walks Immediately Into… 3 ROUNDS [...]

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

CrossFit – Thu, Aug 6 Warm-up Warm Up 2 ROUNDS10 PVC Pass-Throughs10 Air Squats5 InchwormsInto…1 ROUND5 Dip & Shrug5 Dip, Shrug & High Pull5 Muscle Cleans5 Strict PressInto…1-2 ROUNDS (Empty Bar)3 Deadlifts2 Power Cleans1 Shoulder to Overhead Strength/Accessory Push Press (Weight) ON 10:00 CLOCK…Build to a Heavy 8-Rep Push Press(Score is Weight) Workout WORKOUT (Weight) [...]

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

CrossFit – Wed, Aug 5 Warm-up Warm Up 2:00 Easy Bike or Machine Choice2 ROUNDS2 Rounds10 Air Squats10 Alternating Reverse Lunges5 World’s Greatest Stretch (each side)20 Line HopsThen Into…1 ROUND:30 Air Bike (build toward workout pace)10 Alternating Lateral Box Step Overs 10 Walking Lunges20 Single Unders or 10 Double Unders Workout WORKOUT (AMRAP – Rounds [...]

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

CrossFit – Tue, Aug 4 Warm-up Warm Up 2:00 Easy Jog or Machine ChoiceThen Into…2 ROUNDS10 Burpees10 Alternating Leg Swings (each)10 Scap Pull-Ups5 Kip SwingsThen Into…1-2 ROUNDS (w/ Empty or Light Bar)5 Front Squats5 Thrusters100m Build-Up Run (to workout pace) Strength/Accessory Front Squat (Weight) ON 12:00 CLOCK…Build to a Heavy 8-Rep Front Squat(Score is Weight) [...]

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

CrossFit – Mon, Aug 3 Warm-up Warm-up 1:30 Cardio ChoiceThen Into…AMRAP x 5 MIN10 Banded Pull-Aparts10 Banded Pass Throughs10 Alt. Elbow Punches10 Empty Barbell PressThen Into…1-2 ROUNDS5 Lateral Burpees Over Bar5 Empty Barbell Hang Power Cleans5 Push Ups 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. 02, 2026 in WOD-Post

CrossFit – Sun, Aug 2 Warm-up Warm Up 2 Minutes Easy Row2 Minutes Easy Air BikeThen into…3 Rounds3 Inchworms10 Roll and Reach10 Alternating V-Ups10 Dynamic Squat Stretches10 Walking Lunge Steps Workout WORKOUT (Time) FREEDOM (RX)3 SETS (EVERY 10:00)25-20-15*Calorie RowCalorie Air Bike*Female Calories: 20-16-12-Rest Remainder of the Time-(Score is Slowest Time) INDEPENDENCE (Intermediate)3 SETS (EVERY 10:00)20-15-10*Calorie [...]