Open Gym Strength and Conditioning – CrossFit Last day for Murph shirt orders! Please comment on Facebook your order details or text Ben/Brandon. Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each...
Read moreCrossFit WOD, May 16, 2023
CrossFit – Tue, May 16 Warm-up <p>1. Crossover Symmetry Activation Plus<br />OR Banded 7s – perform 7 reps of each movement</p><p>2. Movement prep</p><p>AMRAP 8</p><p>:30 second...
Read moreBodybuilding – Mon, May 15
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read moreCrossFit WOD, May 15, 2023
CrossFit – Mon, May 15 Warm-up <p>1. Mayhem Hip Halo Activation<br />* 10 Side step R/L<br />* 10 Forward/Backwards Walk R/L<br />* 10 Glute Bridges<br />* 10 Single Leg Glute Bridges R/L<br />* 10 Bird...
Read moreMayhem Affiliate 05/14/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16...
Read moreCrossFit WOD, May 14, 2023
Mayhem Affiliate 05/14/2023 Workout Option 1 Workout 1 (Checkmark) <p><strong>Red Howler Monkey</strong></p><p> </p><p>Freedom (RX’d)<br />Every minute (16:00)<br />Even minute...
Read moreMayhem Affiliate 05/13/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 150m Row 5 wall balls 3 Step-ups (each side) 3 Devil’s Press 2. Workout Prep – With Partner – 1 set 5 Wall Balls...
Read moreMayhem Affiliate Bodybuilding 5/13/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read moreCrossFit WOD, May 13, 2023
Mayhem Affiliate 05/13/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />10 min AMRAP<br />150m Row<br />5 wall balls<br />3 Step-ups (each side)<br />3 Devil’s...
Read moreMayhem Affiliate 05/12/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 rounds (6-8 minutes) 10 Front Rack Walking Lunge + Shoulder Press (bottom of each lunge/empty bar or PVC) 10...
Read moreMayhem Affiliate Bodybuilding 5/12/2023
Open Gym Strength and Conditioning – Bodybuilding () Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount...
Read morePre Teens (8-12) – Fri, May 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Ski 10 Monkey Hangs 5 Inch Worm With Push Up 10 Squats Skill Pull Up Practice Metcon (Time) Kid’s Barbara 3 Rounds 10 Pull Ups 20 Push Ups 30 Sit-Ups 40 Squat...
Read more