Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 8 min amrap: :45 sec Echo Bike 3 inch worms :10 sec HS Hold 5 Handstand Push ups (box) 2. Workout Prep 1 set...
Read moreMayhem Affiliate 09/17/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press...
Read moreMayhem Affiliate 09/16/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee...
Read moreMayhem Affiliate 09/15/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 sets: 1:00 Machine 10 PVC Pass Throughs 5 Inch Worms 10yd Yard Bear Crawl 2. Workout Prep 3 sets: 20 second...
Read moreMayhem Affiliate 09/13/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 Rounds (each) Partner Rowling (Max 5 synchro burpee penalty) 5 min AMRAP 30 sec single unders 5 GHD’s to...
Read moreMayhem Affiliate 09/14/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean +...
Read moreMayhem Affiliate 09/12/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo warm-up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5...
Read more9/7/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating bird dogs In-outs from plank...
Read moreCrossFit WOD, September 9, 2022
Mayhem Affiliate 09/09/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate</p><p>8 min amrap:</p><p>:45 sec Echo Bike</p><p>3 inch worms</p><p>:10 sec HS...
Read moreCrossFit WOD, September 8, 2022
Mayhem Affiliate 09/08/2022 Warm Up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate</p><p> 3 sets:</p><p>1:00 Machine</p><p>5 Deadlifts (empty bar – build across...
Read moreCrossFit WOD, September 17, 2022
Mayhem Affiliate 09/17/2022 Warm Up Warm-up **1. Movement Prep/Activation and Increasing Heart Rate** 3:00 Easy Row – into – Partner 1 2 Sets (Empty Bar or PVC) 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 3 Squat Snatch...
Read moreCrossFit WOD, September 16, 2022
Mayhem Affiliate 09/16/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3 min Assault Bike -into- 5 min amrap: 5 Wall Ball Thrusters 4 Box Step Ups 3 Kip Swings + 3 Kipping Knee Raises 2. Workout Prep 2 sets: 5 Wall...
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