Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3:00 Row -into- 3 sets: 1:00 Jump Rope 10 Arm Circles (F/B) 5 Slow Air Squats Skill Working on Push Press (Stay light/empty bar) Metcon (Time) 100 Single Unders ..into.. 7 Sets...
Read moreCrossFit WOD, November 3, 2023
Mayhem Affiliate 11/03/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Banded 7’s<br />-into-<br />3 sets:<br />4x50ft Shuttle Run<br />10 Step Ups <br />5...
Read moreMayhem Affiliate Bodybuilding 11/02/2023
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Focus: Rowling is a skill game of trying to get the erg...
Read moreMayhem Affiliate 11/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach 2...
Read moreTeens – Thu, Nov 2
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 8:00 Amrap 30-Second Air Bike 5 Ring Rows 5 Back Squats (build-in weight) 10 Bird Dogs 5 Roll and Reach Back Squat (Back Squat: – Establish a 4 RM for the day...
Read moreCrossFit WOD, November 2, 2023
Mayhem Affiliate 11/02/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />8:00 Amrap<br />30-Second Air Bike <br />5 Ring Rows<br />5...
Read moreMayhem Affiliate 11/01/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Tabata: :20 on, :10 off 6 sets each of: Jogging Rowing Up Downs 2. Workout Prep 1 set 100m Run (at workout pace) 100m Row (at workout...
Read morePre Teens (8-12) – Wed, Nov 1
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game 3 Rounds 10 Walking Lunges 10 PVC High Pulls 5 Front Squats Skill Working on Squat Clean (Stay light/empty bar) Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP...
Read moreCrossFit WOD, November 1, 2023
Mayhem Affiliate 11/01/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Tabata: :20 on, :10 off<br />6 sets each of:<br />Jogging<br />Rowing<br />Up Downs<br /><br...
Read more