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

CrossFit – Mon, Apr 6 Warm-up Warm-up Movement Prep/Activation:7:00 AMRAP30-second easy Machine10 Cossack Squats10 Deadbugs10-second Hollow Hold5 PVC Back Squats (slow descent) Workout Prep:2 controlled sets4 Wall Balls3 Toes to Bar2 Box Jumps Strength/Accessory Tempo Back Squats (Weight) Every 2:00 x 5 sets3 Tempo Back Squats @ 65%(Tempo: 3 seconds down, 3 in the hole) [...]

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

CrossFit – Sun, Apr 5 Workout Option 1 Warm Up Movement Prep/Activation:7:00 AMRAP30-second Machine20-second Plank10 Sit Ups10 Dumbbell Deadlifts8 Step Back Lunges Workout Prep1 Controlled Practice Round at workout weight25ft Walking Lunge4 Alternating V-Ups25ft Farmer Carry4 Alternating V-Ups25ft Sandbag Carry Easter Sunday (4 Rounds for reps) FREEDOM (RX)4 sets100ft Walking Lunge20 Alternating V-Ups100ft Farmer Carry [...]

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

CrossFit – Sat, Apr 4 Warm-up Warm Up Movement Prep/Activation: 2:00 Machine-into-8:00 AMRAP100m Easy Jog10 Walking Lunge Steps10 Dumbbell Suitcase Deadlifts (each)10 Alternating Dumbbell Hang Clean and Jerks10 Deadbugs Workout PrepWith Partner2 sets100m Run5 Deadlifts (build in weight)3 Hang Power Cleans (build in weight)3 Shoulder to Overhead (build in weight) Workout Sealed Stone (Time) FREEDOM [...]

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

CrossFit – Fri, Apr 3 Warm-up Warm Up Movement Prep/Activation:Hip Halo-into-7:00 AMRAP30-second Easy Single Unders5 Single Dumbbell Squats (light)10 Deadbugs10 Bird Dogs10 Roll and Reach Workout Prep1 Controlled Round10 Double Unders4 Single Dumbbell Squats @ workout weight Workout Good Friday (Time) FREEDOM (RX)100-80-60-40-20Double Unders50-40-30-20-10Single Dumbbell Squat (35/25)(Scored by Time)(KG conv: 15/10 DB) INDEPENDENCE (Intermediate)80-60-40-20-10Double Unders40-30-20-10-5Single [...]

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

CrossFit – Thu, Apr 2 Warm-up Warm Up Movement Prep/Activation: 2:00 Jump Rope-into-Banded 7s-into-3 Rounds100m Run10 Leg Swings (Left/Right)5 Pike Push Ups20-second Knee Plank Workout Prep1 Controlled Set at 60%100m Run2 Strict HSPU (or scaled option) Workout Clean House (8 Rounds for reps) FREEDOM (RX)8 sets:300m Run10 Strict Handstand Push Ups-rest 1:00 between sets-(2:00 Time [...]

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

CrossFit – Wed, Apr 1 Warm-up Warm Up Movement Prep/Activation:2:00 Jump Rope:-into-3 Rounds30-second Easy Bike10 Roll and Reach3 Inchworms3 Clean Deadlifts (PVC-Empty Bar)3 Muscle Cleans (PVC-Empty Bar)3 Hang Power Cleans (PVC-Empty Bar)3 Power Cleans (PVC-Empty Bar) Workout Prep2 Sets5/4 Calorie Bike building to pace2 Power Cleans @ workout weight Workout Watch & Wait (2 Rounds [...]

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

CrossFit – Tue, Mar 31 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-8:00 AMRAP20-second Plank10 Pike Shoulder Taps4 Box Step Overs20 Plate Hops5 Hanging Knee Raise Workout Prep1-2 sets1 Wall Walk3 Toes to Bar3 Box Jump Overs Workout Rod of Iron (AMRAP – Reps) FREEDOM (RX)3-3-3-4:00 AMRAP5 Wall Walks20 Toes to BarMax Box Jump Overs (24/20)-rest 1:00 between [...]

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

CrossFit – Mon, Mar 30 Warm-up Warm-up Movement Prep/Activation:2:00 Machine-into-3 Rounds200m Easy Jog10 Ring Rows5 Hand Release Push Ups10 Dynamic Squat Stretch10-second Dead Hang Workout Prep1 Round at 50% Effort100m Run2 Strict Pull Ups4 Push Ups6 Air Squats Workout Conquer (AMRAP – Rounds and Reps) FREEDOM (RX)25:00 AMRAP400m Run5 Rounds of „Strict Cindy“5 Strict Pull [...]

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

CrossFit – Sun, Mar 29 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds1:00 Easy Row10 Deadbugs10 Alternating V-Ups5 Up Downs Workout Prep:1 Controlled Set100m Row building pace4 V-Ups Padres (8 Rounds for reps) FREEDOM (RX):Every 2:00 (16:00)200/175m Row15 V-Ups(Score by Time each set) INDEPENDENCE (Intermediate):Every 2:00 (16:00)175/150m Row12 V-Ups LIBERTY (Beginner):Every 2:00 (16:00)150/125m Row15 Sit-ups [...]

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

CrossFit – Sat, Mar 28 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP30-second Easy Bike50ft Light Farmer Carry10 Air Squats20-second Plank Workout Prep:2 sets with a partner10-second Bike @ moderate pace10-second Farmer Hold-switch when both are completed- Workout Phillies (Time) FREEDOM (RX)Teams of 2:300/240 Calorie Air Bike (or 400/320 Calorie Bike Erg)* One partner must always [...]