Mayhem Affiliate 10/04/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s<br />-into-<br />10:00 AMRAP<br />:30 sec Row<br />5 Knees to...
Read moreMayhem Affiliate Bodybuilding 10/03/2023
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 moreTeens – Tue, Oct 3
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number multiplied by 5 in synchro single unders Metcon (4 Rounds for time) Every 5:00 (4 sets)...
Read moreMayhem Affiliate 10/03/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm Up -into- 3 Rounds (each) Partner Rowling – 100m *Penalty is over/under number in Air Squats (max 15) 2. Strength...
Read moreCrossFit WOD, October 3, 2023
Mayhem Affiliate 10/03/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hip Halo Warm Up<br />-into-<br />3 Rounds (each)<br />Partner Rowling – 100m<br />*Penalty is...
Read moreMayhem Affiliate Bodybuilding 10/02/2023
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 moreTeens – Mon, Oct 2
Open Gym Strength and Conditioning – Teens Warm-up Crossover + Banded 7’sHip Halo Warmup -into- 6:00 AMRAP 5 tempo air squats 5 kip swings on rings 5 hand release pushups 3 Hang Power Cleans (empty bar – build across) Nasty Girls...
Read moreMayhem Affiliate 10/02/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover or Banded 7’s + Hip Halo Warmup -into- 6:00 AMRAP 5 Tempo Air Squats 5 Kip swings on Rings 5 Hand Release Pushups 3 Hang Power...
Read moreCrossFit WOD, October 2, 2023
Mayhem Affiliate 10/02/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover or Banded 7’s + Hip Halo Warmup<br />-into-<br />6:00 AMRAP<br />5 Tempo Air Squats<br...
Read moreMayhem Affiliate 10/01/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d) 5 rounds: 20/16 Calorie Row 15 GHD Sit Ups Independence 5 rounds: 16/13 Calorie Row 12 GHD Sit Ups + 6in Riser Liberty 5...
Read moreCrossFit WOD, October 1, 2023
Mayhem Affiliate 10/01/2023 Workout Option 1 Workout 1 (Time) <p><strong>Potato Gnocchi</strong></p><p>Freedom (RX’d)<br />5 rounds:<br />20/16 Calorie Row<br />15 GHD Sit...
Read moreMayhem Affiliate Bodybuilding 9/23/2023
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 of...
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