Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for time) BikeErg Lactate Threshold 5 Sets 1000m at Easy 750m at...
Read moreCrossFit WOD, March 26, 2023
Mayhem Affiliate 03/26/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (5 Rounds for reps) <p><strong>BikeErg Lactate Threshold</strong></p><p>5 Sets<br...
Read moreMayhem Affiliate 03/25/2023
Open Gym Strength and Conditioning – CrossFit Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders (KG conv: 20/15) Independence AMRAP 12 Minutes 15...
Read moreCrossFit WOD, March 25, 2023
Mayhem Affiliate 03/25/2023 Mayhem for Freedom (AMRAP – Rounds and Reps) Freedom (RX’d) AMRAP 12 Minutes 20 Toes to bar 40 thrusters (45/35) 100 double unders (KG conv: 20/15) Independence AMRAP 12 Minutes 15 Toes to bar (OR 20 Knees...
Read moreMayhem Affiliate 03/24/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 30 sec single unders 10 Heel Toe Rocks 50m Jog 50m Acceleration Run 5 Deadlifts (empty bar – build...
Read morePre Teens (8-12) – Fri, Mar 24
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 sets 200m ski 10 PVC Press 7 Push Ups 10 Squats Skill Wall walks we are working on getting as close to the wall as we can. Trying to use our back and shoulders Metcon (Time)...
Read moreMayhem Affiliate Bodybuilding 3/24/2023
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, March 24, 2023
Mayhem Affiliate 03/24/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />30 sec single unders<br />10 Heel Toe Rocks<br />50m Jog<br />50m Acceleration Run<br...
Read moreMayhem Affiliate 03/23/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3 Rounds 1 min Row (Slow-moderate) 1 min Echo bike(Slow-moderate) 2. Workout Prep Get with your teams, and establish a...
Read moreTeens – Thu, Mar 23
Open Gym Strength and Conditioning – Teens Warm-up 3 Rounds 1 min Row 1 min Bike Erg Metcon (Time) 3 Person Team 10,000/8000m Bike Erg 5000/4000m Row *2 working at the same time – switch as desired
Read moreCrossFit WOD, March 23, 2023
Mayhem Affiliate 03/23/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 Rounds<br />1 min Row (Slow-moderate)<br />1 min Bike Erg (Slow-moderate)<br /><br />2. Workout Prep<br...
Read moreMayhem Affiliate 03/22/2023
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm-up -into- 6 min AMRAP 5 Muscle Cleans (empty bar) 5 Front Squats (empty bar) 5 Hang Power Cleans (empty...
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