Posted by Emanuel Erlewein on Apr. 17, 2026 in WOD-Post

Mayhem Affiliate – Fri, Apr 10 Warm-up Warm Up Movement Prep/Activation:3 Rounds1:00 Easy Row5 Inchworms5 Dynamic Squat Stretches5 PVC-Empty Bar Muscle Cleans5 PVC-Empty Bar Front Squats5 Ring Row5 Hanging Knee Raises Workout Prep:2 Controlled Round @ 60%2 Front Squats @ Workout Weight1–2 Muscle-Up Variation Workout Chevy Bel Air (2 Rounds for reps) FREEDOM (RX):9-7-5Front Squats [...]

Posted by Emanuel Erlewein on Apr. 16, 2026 in WOD-Post

Mayhem Affiliate – Thu, Apr 9 Warm-up Warm Up Movement Prep/Activation: 3 Rounds1:00 Easy Row10 Roll and Reach3 Inchworms10 Banded Pass Throughs5 PVC-Empty Bar Muscle Snatch20-second Knee Plank Workout Prep:1 Controlled Round @ 60%5/4 Calorie Row2 Burpee over Bar2 Power Snatches @ Workout Weight Strength/Accessory Power Snatch (Weight) Every 1:00 x 10 sets2 Power Snatch [...]

Posted by Emanuel Erlewein on Apr. 15, 2026 in WOD-Post

Mayhem Affiliate – Wed, Apr 8 Warm-up Warm Up Movement Prep/Activation:Banded 7s-into-6:00 AMRAP1:00 Easy Row8 Half Kneeling Dumbbell Shoulder Press (each)8 Single Arm Dumbbell Upright Rows (each)8 Scap Pull Ups10 Alternating V-Ups Workout Prep:1 Controlled Round @ 60%5 Shoulder Press @ Workout Weight Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm Up (all levels):Seated on Box Foot [...]

Posted by Emanuel Erlewein on Apr. 14, 2026 in WOD-Post

Mayhem Affiliate – Tue, Apr 7 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Machine10 Box Step Ups10 Cossack Squats5 PVC Clean Pulls5 PVC Hang Muscle Cleans5 PVC Front Squats Workout Prep:2 Controlled Rounds @ 60%4 Box Step Overs2 Deadlifts @ Workout Weight Strength/Accessory Clean Pull + Hang Clean + Front Squat (Weightlifting Variable Reps & Sets) Every [...]

Posted by Emanuel Erlewein on Apr. 13, 2026 in WOD-Post

Mayhem Affiliate – Mon, Apr 6 Warm-up Warm-up Movement Prep/Activation:2 Rounds1:00 Machine1:00 Jump Rope-into-3 Rounds100m Easy Run10 Leg Swings (each)10 Banded Pull Aparts5 Scap Pull Ups5 Dynamic Squat Stretches5 Hand Release Push Ups5 Ring Rows Workout Prep:1 Controlled Round @ 60%100m Run2 Strict Pull Ups3 Push Ups4 Air Squats Workout Half Murph (Time) FREEDOM (RX):800m [...]

Posted by Emanuel Erlewein on Apr. 12, 2026 in WOD-Post

CrossFit – Sun, Apr 12 Workout Option 1 Warm Up Movement Prep/Activation:Banded 7s-into-3 Rounds100m Easy Jog10 Ring Rows5 Push Ups5 Hanging Knee Raises15-second Hollow Hold Workout Prep:1 Controlled Round200m Run3 Ring Muscle Ups (or scaled option) Primrose (AMRAP – Rounds and Reps) FREEDOM (RX)20:00 AMRAP400m Run (or 1000m Bike Erg or 30/24 cal Air Bike)10 [...]

Posted by Emanuel Erlewein on Apr. 11, 2026 in WOD-Post

CrossFit – Sat, Apr 11 Warm-up Warm Up Movement Prep/Activation: 10:00 AMRAP30-second Easy Bike10 Roll and Reach20-second Knee Plank4 Lunge Matrix (each)30-second Moderate Bike6 Goblet Squats Workout Prep:1 Controlled Round5/4 Calorie Bike10ft Single Dumbbell Lunge @ Workout Weight Workout Magnolia (Time) FREEDOM (RX)Teams of 2100-80-60-40-20Calorie Air Bike-100ft Single Dumbbell Lunge (50/35) after each set (together)-(Women [...]

Posted by Emanuel Erlewein on Apr. 10, 2026 in WOD-Post

CrossFit – Fri, Apr 10 Warm-up Warm Up Movement Prep/Activation:2:00 Row-into-3 sets:8-12 Second Single Arm Plank OR 4-5 Wall Facing Handstand Shoulder Taps per armRest 1 min6 Push Ups to Downward Dog OR 10ft Lateral HS Walk each directionRest 1 min Workout Prep:1 controlled set @ 60%100m Row5 Push Ups Gymnastics Handstand Walk (Checkmark) Level [...]

Posted by Emanuel Erlewein on Apr. 09, 2026 in WOD-Post

CrossFit – Thu, Apr 9 Warm-up Warm Up Movement Prep/Activation: 7:00 AMRAP30-second Easy Bike30 Single Unders10 Cossack Squats5 PVC Muscle Cleans5 PVC Shoulder Press5 PVC Front Squats Workout Prep:2 Sets10 Double Unders1 Squat Clean1 Front Squat1 Power Clean Strength/Accessory Power Clean + Push Jerk (Weightlifting Variable Reps & Sets) Every 1:30 x 8 sets2 Power [...]

Posted by Emanuel Erlewein on Apr. 08, 2026 in WOD-Post

CrossFit – Wed, Apr 8 Warm-up Warm Up Movement Prep/Activation:3 Rounds1:00 Jump Rope1:00 Machine-into-3 Rounds100m Easy Jog10 Leg Swings10 Pike Shoulder Taps3 Inchworms10-second Hollow Hold Workout Prep:1 controlled set100m Run1 Wall Walk100m Run1 Wall Walk Workout Peony (AMRAP – Reps) FREEDOM (RX)20:00 AMRAP200m Run5 Wall Walks400m Run10 Wall Walks600m Run15 Wall Walks800m RunMax Wall Walks [...]