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

CrossFit – Sat, Mar 7 Warm-up Warm Up Movement Prep/Activation: 2:00 Row-into-3 Rounds5 Air Squats3 Inchworms3 empty bar Muscle Cleans 3 empty bar Front Squats10 V-Ups Workout Prep:2 Sets (with partner)100m Row3 Squat Cleans @ first and second barbell weight-rest :30 between sets Workout Magic Xylophone (Time) FREEDOM (RX): Teams of 2 800/725m Row 40 [...]

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

CrossFit – Fri, Mar 6 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Easy Air Bike10 Banded Pull Aparts10 Scap Pulls or Ring Rows5 Hand Release Push Ups10-second Hollow Hold–into–Teaching Focus Workout Prep:2 Sets5/4 Calorie Air Bike @ workout pace5 Bench Press (build in weight)-rest :30 between sets Gymnastics Gymnastics: Bar Muscle-Ups / Strict Pull-ups (Checkmark) Level [...]

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

CrossFit – Thu, Mar 5 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP30-second Machine30 Single Unders10 Banded Pass Throughs5 Dynamic Squat Stretches3 Snatch Deadlifts (PVC)3 High Hang Muscle Snatch (PVC)3 Overhead Squats (PVC)-into-Teaching Focus Workout Prep:2 Sets10 Double Unders6 Air Squats4 Double Dumbbell Ground to Overhead (light)-rest :30 between sets Strength/Accessory Squat Snatch (Weightlifting Variable Reps [...]

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

CrossFit – Wed, Mar 4 Warm-up Warm Up Movement Prep/Activation:9:00 AMRAP30-second Easy Row8 PVC/Banded Pass Throughs6 Pike Shoulder Taps10-second Handstand Hold3 empty bar Shoulder Press Workout Prep:2 Sets10-second Calorie Row @ workout pace10ft Handstand Walk or 1 Wall Walk-rest :30 between sets Strength/Accessory Shoulder Press (Weight) SHOULDER PRESSEvery 2:00 × 3 sets3 Shoulder Press @65% [...]

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

CrossFit – Tue, Mar 3 Warm-up Warm-up Movement Prep/Activation:3 Rounds45-second Easy Row 8 Glute Bridges8 Box Step Ups4 Up Downs15-second Knee Plank Workout Prep:2 Sets3 Deadlifts @ workout load2 Burpee Box Jump Overs-rest :30 between sets Strength/Accessory Deadlift (Weight) Every 2:00 × 3 sets3 Deadlifts @65% Workout For Real Life! (Time) FREEDOM (RX)15-12-9-6-3Deadlift (185/125)Burpee Box [...]

Posted by Emanuel Erlewein on März 02, 2026 in WOD-Post

CrossFit – Mon, Mar 2 Warm-up Warm-up Movement Prep/Activation:9:00 AMRAP30-second Easy Air Bike10 Cossack Squats5 Hanging Knee Raises10 Deadbugs3 Empty Bar Back Squats Workout Prep:2 Sets5/4 Calorie Bike @ workout pace3 Dumbbell Front Squats (build in weight)3 Toes to Bar Strength/Accessory Back Squat (Weight) Every 2:00 × 3 sets3 Back Squats @65% Workout Bluey and [...]

Posted by Emanuel Erlewein on März 01, 2026 in WOD-Post

CrossFit – Sun, Mar 1 Workout Option 1 Warm Up Movement Prep/Activation:9:00 AMRAP1:00 Machine5 Roll and Reach10-second SIngle Leg Glute Bridge Hold (each)10 Russian Kettlebell Swings(light)20 Single Unders Workout Prep:2 Sets4 Kettlebell Swings (workout weight)10 Single Unders French Onion Soup (Time) FREEDOM (RX):8 rounds15 Kettlebell Swings (53/35)45 Unbroken Single Unders(Scored by Time)(KG conv: 24/16 KB) [...]

Posted by Emanuel Erlewein on Feb. 28, 2026 in WOD-Post

CrossFit – Sat, Feb 28 Warm-up Warm Up Movement Prep/Activation: 9:00 AMRAP100m Run30-second Machine3 Up Downs5 Roll and Reach10 Cossack Squats Workout Prep:2 Sets100m Run @ workout pace2 Burpee to Bar (step-back, controlled)5 Air Squats (smooth, consistent tempo) Workout Mulligatawny (AMRAP – Rounds and Reps) FREEDOM (RX):Teams of 220:00 AMRAP200m Run (together) (or 10x50ft Shuttle [...]

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

CrossFit – Fri, Feb 27 Warm-up Warm Up Movement Prep/Activation:10:00 AMRAP1:00 Easy Machine10 PVC/Banded Pass Throughs5 Push Press (empty bar)5 Hang Muscle Cleans5 Pike Push Ups10 Box Step Ups Workout Prep:2 sets:3 Hang Power Clean (build in weight)3 Handstand Push Ups3 Box Jump Overs (build in height)-rest 30-seconds- Strength/Accessory Shoulder Press (Weightlifting Variable Reps & [...]

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

CrossFit – Thu, Feb 26 Warm-up Warm Up Movement Prep/Activation: 2:00 Easy Machine-into-3 Rounds10 Scap Pulls (rings or bar)4 Lunge Matrix (each)10-second Dead Hang10 Alternating V-Ups Workout Prep:1 Round:20-second Moderate Machine4 Sit-Ups4 Step-Back Lunges Gymnastics Gymnastics: Ring Muscle Ups / Strict Pull-ups (Checkmark) Level 1:False Grip Ring Pull Ups: 3 sets of as many reps [...]