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

CrossFit – Mon, Apr 27 Warm-up Warm-up Movement Prep/Activation:3:00 Continuous Flow200m Run →6 Alternating Step-Back Lunges →6 Scap Pull-Ups →8 Hollow Rocks-Then immediately:2 Rounds (build)4 Pull-Ups6 Push-Ups8 Air Squats(Second round slightly faster, no stopping)-Then into barbell:2 sets5 Back Squats (empty bar → light load) Workout Prep:2 Sets100m Run3 Pull-Ups5 Push-Ups7 Air Squats-Build to workout pace [...]

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

Mayhem Affiliate – Sun, Apr 12 Workout Option 1 Warm Up Movement Prep/Activation:8:00 Flow (continuous, not AMRAP) 0:00–2:00:Easy Machine Build (gradually increase pace every 30 seconds)2:00–4:00:10 Alternating Cossack Squats8 Plank Shoulder Taps (each side)6 Single Dumbbell Deadlifts (each arm, light)4:00–6:00:8 Alternating Dumbbell Hang Power Snatches (light)10 Walking Lunges (bodyweight)8 Hollow Rocks6:00–8:00::20 Moderate Machine:10 Off x [...]

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

Mayhem Affiliate – Sat, Apr 11 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP30-second Bike5 Kipping Knee Raises5 Scap Pull Ups5 Up Downs + Box Get Over (low box)10 Alternating V-Ups(Start setting up your lanes and equipment for the workout) Workout Prep:1 Round (Team Practice)5 Burpee Box Get Overs5/4 Calorie Bike5 GHD Sit Ups1–2 Bar Muscle Ups [...]

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

Mayhem Affiliate – Fri, Apr 10 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-3 sets3 Inchworms5 Roll and Reach3 Clean Deadlifts3 Hang Muscle Cleans3 Shoulder Press(Start with a PVC pipe and then progress into a Empty bar in sets 2-3) Workout Prep:2 sets2 Unbroken Clean and Jerks (build to workout weight) Strength/Accessory Power Clean + Hang Power [...]

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

Mayhem Affiliate – Thu, Apr 9 Warm-up Warm Up Movement Prep/Activation:6:00 AMRAP30-second Row5 Air Squats5 Box Step Ups10 Plate Hops Workout Prep:1 Set2 Box Jumps (at workout height)5/4 Calorie Row (at workout pace)• Set target calories per round• Reinforce quick transition from box to row Workout Wario (10 Rounds for reps) FREEDOM (RX):10 sets2:00 AMRAP10 [...]

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

Mayhem Affiliate – Wed, Apr 8 Warm-up Warm Up Movement Prep/Activation:3 Rounds10 Banded Pass Throughs5 Dynamic Squat Stretches-into-3 Rounds30 Single Unders3 Snatch Pull + High Hang Power Snatch + Overhead Squat3 Squat Snatch Start with a PVC pipe going through the first 2 rounds. Add in a empty barbell for the last round. Workout Prep:2 [...]

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

Mayhem Affiliate – Tue, Apr 7 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Easy Bike5 Inchworms10 Glute Bridges5 Deadlifts (PVC-Empty Bar)5 Roll and Reach Good Mornings Note: Pay attention to your pace and the number of calories you complete during the 1:00 bike. Even though it says “easy,” this is a great time to think about pacing [...]

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

Mayhem Affiliate – Mon, Apr 6 Warm-up Warm-up Movement Prep/Activation:3 sets:12-15 Second Single Arm Plank OR 5-7 Wall Facing Step Ups per armRest 1 min6 On Knee Tripod Push Ups to Downward Dog OR 12-15ft Lateral HS Walk each direction Rest 1 min Workout Prep:1 Controlled Round @ 60%100m Run3 Pull Ups4 Push Ups5 Air [...]

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

Mayhem Affiliate – Sun, Apr 12 Workout Option 1 Warm Up Movement Prep/Activation:10:00 AMRAP100m Jog100m Easy Row10 Air Squats10 Reverse Lunges10 Glute Bridges Workout Prep:2 sets100m Run Together100m Row (each) Lincoln Continental (AMRAP – Rounds and Reps) FREEDOM (RX):15:00 AMRAP 3-6-9-12…Kettlebell Swings (53/35)Air Bike Calories* 30ft Bodyweight Lunge between rounds(women’s calories: 2-4-6-8…)(Scored by Rounds + [...]

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

Mayhem Affiliate – Sat, Apr 11 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP100m Jog100m Easy Row10 Air Squats10 Reverse Lunges10 Glute Bridges Workout Prep:2 sets100m Run Together100m Row (each) Workout Team Jerry (Time) FREEDOM (RX):„Team Jerry“Teams of 21 Mile Run (together)2000m Row (split)1 Mile Run (together)(Scored by Time) INDEPENDENCE (Intermediate):Teams of 21 Mile Run (together)1600m [...]