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

CrossFit – Fri, Mar 27 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Machine5 Scap Pull Ups10 Ring Rows3 Worlds Greatest Stretch (each side)5 PVC Front Squats4 Up Downs Workout Prep:2 controlled sets2 Front Squats @ workout weight2 Bar Facing Burpees Gymnastics Ring Muscle-Ups / Strict Pull-ups (Checkmark) Level 1: 9min EMOM: Min 1: 1-2 Band Assisted [...]

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

CrossFit – Thu, Mar 26 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP30-second Easy Jog5 Roll and Reach3 Inchworms5 Muscle Cleans (PVC-Empty Bar)5 Shoulder Press (PVC-Empty Bar)10 Russian Kettlebell Swings (light) Workout Prep:1 controlled set100m Run – building pace10 Kettlebell Swings @ workout weight Strength/Accessory Power Clean and Jerk (Weightlifting Variable Reps & Sets) FLUSH CYCLING [...]

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

CrossFit – Wed, Mar 25 Warm-up Warm Up Movement Prep/Activation:8:00 AMRAP30-second Easy Bike10 Glute Bridges10 Deadbugs8 Box Step Ups6 Abmat Sit Ups4 Deadlifts (PVC-Empty Bar) Workout Prep:2 controlled sets10-second Air Bike (build in pace)3 GHDs (or V-Ups)4 Dumbbell Box Step Ups Strength/Accessory Deadlift (Weight) Build up to a 1RM Deadlift Workout Dodgers (Time) FREEDOM (RX)50/40 [...]

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

CrossFit – Tue, Mar 24 Warm-up Warm-up Movement Prep/Activation:Banded 7s -into-7:00 AMRAP30-second Jump Rope5 Half Kneeling Dumbbell Press (each/light)5 Single Arm Upright Rows (each/light)5 Single Arm Dumbbell Bench Press (each/light)10 Alternating V-Ups3 Shoulder Press (PVC-Empty Bar) Workout Prep:2 controlled sets10 Double Unders3 Push Ups2 Dumbbell Bench Press (build in weight) Strength/Accessory Shoulder Press (Weight) Build [...]

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

CrossFit – Mon, Mar 23 Warm-up Warm-up Movement Prep/Activation:2:00 Row-into-3 Sets25ft Lizard Crawl5 Single Arm Dumbbell Thrusters (light)10 Deadbugs5 Scap Pull Ups5 Ring Rows3 Back Squats (PVC-empty bar) Workout Prep:2 sets100m Row – building pace4 Thrusters (45/35)3 Pull Ups Strength/Accessory Back Squat (Weight) Build up to a 1RM Back Squat Workout Jackie (Time) For time: [...]

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

CrossFit – Sun, Mar 22 Workout Option 1 Warm Up Movement Prep/Activation:3 Rounds20-second Hollow Hold8 Abmat Sit Ups5 Hanging Knee Raises10-second Superman Hold Workout Prep:2 Sets4 GHD Sit Ups (controlled)4 Toes to Ring or Toes to Bar Olive Green (Checkmark) FREEDOM (RX):Every 1:00 (10:00)Minute 1: 15 GHDs (or V-ups)Minute 2: 10 Toes to Ring (or [...]

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

CrossFit – Sat, Mar 21 Warm-up Warm Up Movement Prep/Activation: 8:00 AMRAP100m Easy Jog5 Light Dumbbell Deadlifts5 Up Downs5 Box Step Overs10-second Plank Hold Workout Prep:With Team:2 sets100m Run (building to workout pace)25ft Farmer Carry @ workout feel2 Burpee Box Get Overs Workout Spearmint (AMRAP – Rounds and Reps) FREEDOM (RX)Teams of 325:00 AMRAPPartner 1: [...]

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

CrossFit – Fri, Mar 20 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Machine25ft Lizard Crawl10 PVC Pass Throughs5 PVC Muscle Snatches5 PVC Overhead Squats5 Scap Pull Ups Workout Prep:2 Sets3 Overhead Squats (building to workout weight)3 Pull Ups or modification1 Wall Walk Strength/Accessory Power Snatch + Snatch Balance (Weightlifting Variable Reps & Sets) CYCLING (SNATCH)Every [...]

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

CrossFit – Thu, Mar 19 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike10 Glute Bridges8 Single Dumbbell Suitcase Deadlifts (each)8 Walking Lunges4 Up Downs Workout Prep:2 Sets10ft Single DB Walking Lunges (light-moderate)4 Burpees over Dumbbell Strength/Accessory Deadlift (Weightlifting Variable Reps & Sets) Every 3:00 × 3 sets2 Deadlifts @78-82% Workout Turquoise (AMRAP – Reps) [...]

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

CrossFit – Wed, Mar 18 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Easy Row30-second Jump Rope20 Mountain Climbers8 Banded Pass Throughs8 Half Kneeling Single Arm Dumbbell Press (each/light)8 Step Back Lunges Workout Prep:3 Sets5/4 Calorie Row (building to workout pace)50m Run (building to workout speed) Strength/Accessory Shoulder Press (Weightlifting Variable Reps & Sets) Every 3:00 × [...]