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

CrossFit – Tue, May 12 Warm-up Warm-up Movement Prep/Activation:2 rounds30-second Air Bike (easy-moderate)30-second Row (easy-moderate)-into-3 Rounds10 Deadbugs3 Broad Jumps10 Single Dumbbell Suitcase Deadlifts (each)3 PVC Clean Deadlifts Workout Prep:2 Progressive BuildsRound 1:30 second Cal Row @ moderate30 second Cal Bike @ moderate-rest 1:00-Round 2:15 seconds Cal Row @ target pace15 seconds Cal Bike @ target [...]

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

CrossFit – Mon, May 11 Warm-up Warm-up Movement Prep/Activation:10:00 Progressive Build0:00–3:00 Easy Run3:00–5:00 2 Rounds of Banded 7s5:00–8:00 Moderate Run8:00–10:002 Rounds5 Ring Rows5 Hand Release Push Ups5 Dynamic Squat Stretches Workout Prep:2 rounds @ 60%100m Run2 Pull Ups3 Push Ups5 Air Squats• Lock in pacing from run into first round• Confirm scaling and rep breakdown [...]

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

CrossFit – Sun, May 10 Workout Option 1 Warm Up Movement Prep/Activation:3:00 Machine-into-3 Rounds10 Cossack Squats8 Low Box Step Ups10 Deadbugs10 Double Dumbbell Sumo Deadlifts (light) Workout Prep:2 Rounds (build effort)4 Box Jumps (step down)2 Sandbag or Odd Object Cleans• Confirm load and pacing• Reinforce consistency before starting Exegol (Checkmark) FREEDOM (RX):Every 1:00 (20:00)Odd Minute: [...]

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

CrossFit – Sat, May 9 Warm-up Warm Up Movement Prep/Activation:3 Rounds30-second Bike30-second Row5 Hanging Knee Raises5 Muscle Snatch (PVC into Empty bar)3 Inchworms(Partner up and move together while touching barbell, rig, and machines) Workout Prep:2-3 sets2-3 Synchro Toes to Bar5/4 Cal Bike + Row2 Power Snatches-rest 30 seconds between sets-• Confirm barbell strategy and switching [...]

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

CrossFit – Fri, May 8 Warm-up Warm Up Movement Prep/Activation:7:00 AMRAP100m Run5 Ring Rows or Scap Pull Ups5 Hanging Knee Raises10 Air Squats10 second Dead Hang Workout Prep:1 Round @ 60–70%100m Run1 Rope Climb (or 4 Pull Ups)• Confirm rope scaling and comfort• Reinforce pacing from run into rope Workout Jakku (AMRAP – Rounds and [...]

Posted by Emanuel Erlewein on Mai 07, 2026 in WOD-Post

CrossFit – Thu, May 7 Warm-up Warm Up Movement Prep/Activation:2:00 Machine (Use this time to demo and show movements in the warm up)-into-3 Rounds 30 Single Unders5 Roll and Reach3 Inchworms10 Dumbbell Suitcase Deadlifts (each)3 Bench Press (Slow and controlled) Workout Prep:3 sets (build in weight and tempo on movements)10 Double Unders2 Burpee Over Bar3 [...]

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

CrossFit – Wed, May 6 Warm-up Warm Up Movement Prep/Activation:7:00 Build Flow0:00–2:00 Easy Row or Bike2:00–4:003 rounds5 PVC Deadlifts5 PVC Hang Power Cleans5 Push Press-into-4:00–7:002 rounds3 Hang Power Cleans (empty bar)3 Push Jerks6 Air Squats Workout Prep:2 sets3 Hang Power Cleans3 Shoulder to Overhead-build in weight• Confirm barbell cycling strategy• Reinforce pacing between movements Strength/Accessory [...]

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

CrossFit – Tue, May 5 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Machine (Workout machine)5 Roll and Reach3 World’s Greatest Stretch (each)3 Muscle Snatch3 Snatch Push Press3 Snatch Balance-Start with a PVC and progress to an empty bar in rounds 2-3 Workout Prep:2 sets:30 @ easy pace:20 @ moderate pace:10 @ target test pace:30 rest• Use this [...]

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

CrossFit – Mon, May 4 Warm-up Warm-up Movement Prep/Activation:3 Sets8-12 sec Single Arm Plank w/ Knees on Box OR 2 Wall Walk Complexes (Wall Walk to Plate + 2 Shoulder Taps + Wall Walk down) Rest 30-45 sec6 On-Knee Tripod Push-Ups to Downward Dog OR 2-3 Handstand Leg Lifts from BoxRest 30-45 sec Workout Prep:1 [...]

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

CrossFit – Sun, May 3 Workout Option 1 Warm Up Movement Prep/Activation:7:00 Alternating Stations0:00-2:00 Light Machine Work2:00–4:00 → 100ft Light Farmer Carry4:00–6:00 →10 Plank Shoulder Taps10 Alternating Lunges3 Inchworms-6:00–8:00 →50ft Farmer Carry (slightly heavier)5 Hand Release Push-Ups10 second Handstand Hold Workout Prep:1 Set50ft Farmer Carry10ft Handstand Walk or 2 Wall Walks50ft Farmer Carry Oklahoma City [...]