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

CrossFit – Sat, Jun 27 Warm-up Warm Up Movement Prep/Activation:7:00 Flow (together)0:00–2:00 Easy Jog Together2:00–5:002 Rounds10 Alternating Lunges4 Up Downs4 Inchworms4 Roll and Reach4:00–7:002 Rounds25-50m Run4 Burpees4 Double Dumbbell Deadlifts4 Double Dumbbell Hang Snatch Workout Prep:100m Run (together)6 Devil’s Press (split) Workout Cannonball! – Part 1 (AMRAP – Rounds and Reps) FREEDOM (RX):TEAMS OF 225:00 [...]

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

CrossFit – Fri, Jun 26 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Row2:00–5:002 Rounds10 Banded Pass Throughs10 Banded Pull Aparts10 Banded Strict Press5 Dynamic Squat Stretches5 Kip Swings5:00–10:002 Rounds30-second Row (moderate)5 Single Arm Dumbbell Thrusters (each)10 Ring Rows10 Sit Ups Workout Prep:2 Rounds @70%100m Row5 Thrusters (at workout weight)3 Pull-Ups Workout Cookout Season (Time) FREEDOM [...]

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

CrossFit – Thu, Jun 25 Warm-up Warm Up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Bike or Row2:00–7:002-3 Rounds10 Band Pull Aparts5 Hand Release Push Ups10 Box Step Ups10 Alternating V-Ups10 SIngle Arm Upright Rows (each) Workout Prep:2 Rounds @ 60–70%5 GHDs4 Box Step-Ups4 Push-Ups Strength/Accessory Bench Press (Weight) Bench Press 10-8-6-4-2Build in Weight(Score is Heaviest Weight) Workout [...]

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

CrossFit – Wed, Jun 24 Warm-up Warm Up Movement Prep/Activation:7:00 Running + Posterior Flow0:00–2:00 Easy Jog2:00–6:002 Rounds10 Roll and Reach10 Glute Bridges10 Deadbugs10 Banded Good Mornings6:00–10:00 →200m Moderate Run4 Deadlifts (light)4 Push-Ups Workout Prep:2 sets100m Run (Build up to workout pace)2 Deadlifts @workout weight-rest 30 seconds between sets- Workout Summer Sunsets (Time) FREEDOM (RX):5 SETS400m [...]

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

CrossFit – Tue, Jun 23 Warm-up Warm-up Movement Prep/Activation:7:00 Flow0:00–2:00 Easy Jump Rope or Bike2:00–7:003 Rounds10 Banded Pass Throughs10 Banded Good Mornings10 Alternating V-Ups5 Up Downs + Lateral Jump over PVC (be careful)5 PVC Strict Press Workout Prep:2 Rounds @ 60–70%15 second Max Burpee Over Bar15 second restBuild close to workout pace Workout June Burpee [...]

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

CrossFit – Mon, Jun 22 Warm-up Warm-up Movement Prep/Activation:8:00 Flow0:00–2:00 Easy Machine2:00–4:002 Rounds10 Banded Pass Throughs10 PVC Muscle Snatch10 Air Squats4:00–8:002 Rounds4 Hang Power Snatches (light)4 Hanging Knee Raises6 Air Squats Workout Prep:2 sets @ 60–70%8 Air Squats4 Toes-to-Bar2 Power Snatches• Strip the bars to just under workout weight, then use the time to add [...]

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

CrossFit – Sun, Jun 21 Workout Option 1 Warm Up Movement Prep/Activation:9:00 Running Flow0:00–2:00 Jump Rope or Run2:00–4:002 Rounds10m High Knees10m Butt Kicks10m High Skips4:00–6:002 Rounds100m Moderate Run4 Up Downs6:00–8:002 rounds50m Faster Build2 Smooth Burpees8:00–9:00Easy Walk + Breathing Reset Workout Prep:1:00 Run into 4 Burpees Arrowhead Stadium (Time) FREEDOM (RX):1 Mile Run*Every 1:00, including 0:00, [...]

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

CrossFit – Sat, Jun 20 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–4:002 Rounds1:00 Single Unders1:00 Easy Machine4:00–10:003 Rounds10-second Active Dead Hang5 Ring Rows6 Hollow Rocks1 Zombie Rope Climb Workout Prep:Partner Flow Round @ 60–70%10 Double Unders (each)1 Rope Climb Each Workout Estadio Azteca (Time) FREEDOM (RX):Teams of 2300 Double Unders 30 Rope Climbs (or 120 Pull [...]

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

CrossFit – Fri, Jun 19 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Row or Bike2:00–5:002 Rounds10 Glute Bridges10 Deadbugs5 Tempo Banded Good Mornings (3-second down, stand)5:00–10:003 Rounds3 Lunge Matrix (each)5 Empty Bar Deadlifts5 Hand Release Push Ups Workout Prep:2 sets5 Deadlifts (build in weight)3 Push Ups• Use the adding of weight as rest between sets. [...]

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

CrossFit – Thu, Jun 18 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–3:00 Easy Bike3:00–5:002 Rounds10 Step Back Lunges10 Roll and Reach3 Inchworms5:00–10:003 Rounds20-second Moderate Bike10ft Dumbbell Farmer Carry Walking Lunge (light)3 Up Downs Over Dumbbells Workout Prep:2 Rounds@ 60–70%5/4 Calorie Air Bike10ft Dumbbell Farmer Carry Walking Lunges 2 Burpees Over DBs• Build in pace and weight [...]