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 [...]

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

CrossFit – Sat, May 2 Warm-up Warm Up Movement Prep/Activation:10:00 Alternating Flow100m Run10 Banded Pass Throughs5 Kip Swings or Ring Swings3 Pull Ups3 PVC Power Snatch3 PVC Clean and Jerks10 Air Squats Workout Prep:3 rounds100m Run2 Barbell Reps (Snatch or Clean & Jerk)1–2 Muscle-Ups or Scaled Option• Build in weight and pace and practice transitions [...]

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

CrossFit – Fri, May 1 Warm-up Warm Up 3 rounds8/10 cal EchoBike/Row10 Ring Rows 10 Hollow Rocks 5 Down Dog to Cobra5 Snatch-Deadlift @ emtpy BB 5 Muscle Snatch5 Overhead Squat Workout Miami Heat Team-WoD – in Teams of 20:00-12:00Find a heavy Complex:– 1 Power Snatch + 2 Overhead Squat + 1 Hang Squat Snatch [...]

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

CrossFit – Thu, Apr 30 Warm-up Warm Up Movement Prep/Activation:2:00 Machine-into-3 Rounds8 Roll and Reach3 Lunge Matrix3 Muscle Cleans3 Front Squats1 Squat Clean1 Hang Squat Clean(PVC- Empty bar) Workout Prep:3 sets @ 60–70%5 Wall Balls2 Power Cleans (Build in weight)• Confirm clean weight allows quick singles or small sets Strength/Accessory Squat Clean + Hang Squat [...]

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

CrossFit – Wed, Apr 29 Warm-up Warm Up Movement Prep/Activation:3:00 Bike-into-3 Rounds5 Scap Pull Ups5 Hanging Knee Raises10 Walking Lunge Steps3 Up Downs Workout Prep:3 sets (build in pace)10-second Calorie Air Bike (note the cals completed)2 Burpee to Bar (practice transition)10ft Lunge Monthly Challenge April 100 Toes to Bar Challenge (Time) For Time:100 Toes to [...]

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

CrossFit – Tue, Apr 28 Warm-up Warm-up Movement Prep/Activation:3 Rounds1:00 Machine (Bike/Row/Ski):15 Side Plank (each side)10 Single Leg Glute Bridge (each side) Workout Prep:3 sets:5 Push Press (light- into workout weight)3 Box Jumps (low-into workout height) Gymnastics Gymnastics (Rope Climb) (Checkmark) Warm Up (all levels):Seated on Box Foot Lock Drill; 5 Foot LocksSeated on Box [...]

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 [...]