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, [...]

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 [...]