Mayhem Affiliate 01/28/2023 Warm-up <p><strong>1. Movement Prep/Activation and Increasing Heart Rate</strong><br />1:00 Row (Legs only)<br />1:00 Row (Arms only)<br />1:00 Row (Normal)<br />- into -<br...
Read moreCrossFit WOD, January 27, 2023
Mayhem Affiliate 01/27/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />20 seconds Single Unders<br />5 Wall Balls Thrusters<br />5...
Read moreCrossFit WOD, January 26, 2023
Mayhem Affiliate 01/26/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />8 min AMRAP<br />P1: 1:00 Machine<br />P2:<br />3 Inch Worms<br />5...
Read moreCrossFit WOD, January 25, 2023
Mayhem Affiliate 01/25/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />6 min AMRAP<br />30 sec bike (easy)<br />20 sec bike...
Read moreCrossFit WOD, January 24, 2023
Mayhem Affiliate 01/24/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3:00 Assault/Echo Bike (each pace)<br />- into -<br />3-4 sets (10:00 time cap)<br />4 Walking Lunge Steps + Torse...
Read moreCrossFit WOD, January 23, 2023
Mayhem Affiliate 01/23/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />3 sets:<br />30 sec row (easy)<br />20 sec row (mod)<br />10 sec row...
Read moreCrossFit WOD, January 22, 2023
Mayhem Affiliate 01/22/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Lactate Threshold"</strong></p><p>2 Sets<br...
Read moreCrossFit WOD, January 21, 2023
Mayhem Affiliate 01/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (30 seconds moderate- fast/30 seconds slow)<br />-into-<br />3 sets:<br />12 dual db push press...
Read moreCrossFit WOD, January 20, 2023
Mayhem Affiliate 01/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets:<br />10 Dumbbell Suitcase Deadlifts...
Read moreCrossFit WOD, January 19, 2023
Mayhem Affiliate 01/19/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Or Banded 7’s Warm Up<br />-into-<br />6 min AMRAP<br />5 GHD’s to parallel (focus on...
Read moreCrossFit WOD, January 18, 2023
Mayhem Affiliate 01/18/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 Rounds<br />30 sec Row<br />30 sec shuttle sprints<br />30 sec Ski<br />5 Down Dog/Seal Pose Transition<br...
Read moreCrossFit WOD, January 17, 2023
Mayhem Affiliate 01/17/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Warmup<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />5 Dumbbell Thrusters (light weight – build...
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