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

CrossFit – Fri, Jun 5 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Bike or Jump Rope2:00–5:002 Rounds5 Dynamic Squat Stretches5 Ring Rows10-second Handstand Hold5 PVC Muscle Cleans + 5 Front Squats5:00–10:002 rounds10 Deadbugs2 Zombie Rope Climbs (or 5 Pull Ups)10 Handstand Shoulder Taps (or Pike Shoulder Taps)3 Empty Bar Power Cleans + 3 Front Squats [...]

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

CrossFit – Thu, Jun 4 Warm-up Warm Up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Ski or Row2:00–5:003 Rounds10 Walking Lunge Steps10 Dead Bugs10 Sit Ups5 Kip Swings5:00–10:003 Rounds:30 Moderate Machine (Row or Ski)5 GHD Sit-Ups to Parallel (or V-Ups)5 Hanging Knee Raises Workout Prep:1 Round @ 60–70%5/4 Cal Machine4 GHDs (or V-Ups)4 Toes-to-Bar Workout Midline Century (Time [...]

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

CrossFit – Wed, Jun 3 Warm-up Warm Up Movement Prep/Activation:8:00 Dual Prep Flow0:00–2:00 Easy Jump Rope or Bike2:00–6:002 Rounds10 Banded Pass Throughs10 Banded Good Mornings10 Alternating V-Ups5 Up Downs + Lateral Jump over PVC (be careful)5 PVC Muscle Snatch6:00–8:002 Rounds2 Lateral Burpees Over Bar4 Empty Bar Power Snatches Workout Prep:2 Rounds @ 60–70%15 second Max [...]

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

CrossFit – Tue, Jun 2 Warm-up Warm-up Movement Prep/Activation:10:00 Flow0:00–2:00 Easy Bike or Row2:00–5:002 Rounds5 Roll and Reach5 Dynamic Squat Stretches5 Scap Pull Ups5 Ring Rows5 PVC Muscle Cleans + Shoulder Press5 PVC Back Squats (Practice absorbing the bar to back rack after the last shoulder press)5:00–10:002 Rounds3 Inchworms + Double Push Up3 Kipping Pull [...]

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

CrossFit – Mon, Jun 1 Warm-up Warm-up Movement Prep/Activation:10:00 Flow0:00-5:002-3 Rounds:30 Run:30 Jump Rope8 Dumbbell Floor Press10 Air Squats10 Walking Lunges-Into-5:00-10:002-3 Rounds:30 Double Unders5 Dumbbell Bench Press8 Dumbbell Farmer Carry Walking Lunge Steps100m Easy Run Workout Prep:1 Round @ 60–70%3 DB Bench (at workout weight)10 Double Unders10ft Dumbbell Farmers Lunge (at workout weight) Workout The [...]

Posted by Emanuel Erlewein on Mai 31, 2026 in WOD-Post

CrossFit – Sun, May 31 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Flow2 rounds:30 Easy Machine5 Air Squats5 Hand Release Push-Ups5 Scap Pull Ups-Into-2 rounds:30 moderate Machine8 Russian Kettlebell Swings (light)4 Burpees(Add in other options for movements if needed) Workout Prep:1 Set @ 70%5-10 reps of Chosen Movement The Anthem Army (Checkmark) FREEDOM (RX):Every 1:30 [...]

Posted by Emanuel Erlewein on Mai 30, 2026 in WOD-Post

CrossFit – Sat, May 30 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-2 Rounds of Banded 7s-into-5:00-10:003 Rounds5 Dynamic Air Squats5 Wall Balls (light)5 Ring Rows or Pull-Ups5 Hang Dumbbell Snatches8 Box Step Overs Workout Prep:2 Partner Rounds @ 60–70%4 Wall Balls3 Pull-Ups4 Dumbbell Snatches2 Box Jump Overs Workout Iron Infantry (Time ↓ Shorter is Better) FREEDOM [...]

Posted by Emanuel Erlewein on Mai 29, 2026 in WOD-Post

CrossFit – Fri, May 29 Warm-up Warm Up Movement Prep/Activation:3 Rounds1:00 Machine (Workout machine)5 Roll and Reach3 Worlds Greatest Stretch (each)3 Muscle Snatch3 Snatch Push Press3 Hang Power Snatch-Start with PVC and progress to a Empty bar in rounds 2/3 Workout Prep:2 sets:30 @ easy pace:20 @ moderate pace:10 @ target test pace:30 rest• Use [...]

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

CrossFit – Thu, May 28 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP100m Run20 Single Unders5 Kip Swings10 Sit UpsRepeat, building intensity Workout Prep:1 Round @ 60–70%100m Run10 Double Unders4 Toes to Bar Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm-up/Teaching Time (all levels):Standing Foot Lock to Stand; 5 reps Standing Foot Lock to Stand + Reach + Foot [...]

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

CrossFit – Wed, May 27 Warm-up Warm Up Movement Prep/Activation:7:00 Barbell + Engine Flow0:00–2:00 Easy Bike or Jump Rope2:00–5:002 rounds8 Deadbugs4 Dynamic Squat Stretches5 PVC Muscle Cleans5 PVC Front Squats5 PVC Push Press5:00–8:002 rounds3 Empty Bar Hang Power Cleans3 Empty Bar Front Squats3 Empty Bar Push Jerks3 Burpees8:00–10:005 Empty Bar Clean and Jerks Workout Prep:2 [...]