Open Gym Strength and Conditioning – CrossFit Mayhem for Mustard Seed Ranch We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch. To...
Read moreTeens – Mon, Dec 11
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s with Hip Halo Warmup -into- 3 sets 30-second Knee Plank (elbows) 5 Snatch Push Press 5 Overhead Squats * Start with a PVC Pipe and progress to an...
Read moreCrossFit WOD, December 11, 2023
CrossFit – Mon, Dec 11 Mayhem for Mustard Seed Ranch <p>We are inviting you and your community to join other Mayhem athletes across the world for year 7 of our online competition in support of Mustard Seed Ranch.</p><p>...
Read moreMayhem Affiliate 12/10/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Dakota Freedom (RX’d) 4 Rounds 20/16 Calorie Ski (or Row) 15 Single Arm Dumbbell Shoulder to Overhead (50/35) (each side) (KG conv: 22.5/15) Independence...
Read moreCrossFit WOD, December 10, 2023
Mayhem Affiliate 12/10/2023 Workout Option 1 Workout 1 (Time) <p>Dakota</p><p> </p><p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);">Freedom...
Read moreMayhem Affiliate Bodybuilding 12/09/2023
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 moreMayhem Affiliate 12/09/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Banded 7’s -into- 3 sets: 45 Second Bike (increase pacing) 5 Kettlebell Russian Swings (eye level) 5 Inch Worms 5 Bench Press (empty...
Read moreCrossFit WOD, December 9, 2023
Mayhem Affiliate 12/09/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 12/08/2023
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 moreMayhem Affiliate 12/08/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 3 sets 10 Dynamic Squat Stretches 10 Ring Rows 25ft Bear Crawl 10 Banded Shoulder Press 2. Workout Prep 2 sets: 5...
Read morePre Teens (8-12) – Fri, Dec 8
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 100m row/ run switch each round 20 jump rope 5 push ups 10 sit ups Metcon (AMRAP – Rounds and Reps) 15 min AMRAP P1: 250/200m Row* P2: 200m Run* 100 Single Unders...
Read moreCrossFit WOD, December 8, 2023
Mayhem Affiliate 12/08/2023 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);"><strong>1. Movement Prep/Activation</strong></span><br><span...
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