Open Gym Strength and Conditioning – CrossFit Workout Option 1 Natasha Romanoff (Time) Freedom (RX’d) 100 Single Unders 30 Sit Ups 100 Single Unders 30 V-Ups 100 Single Unders 30 GHD’s (Or Stick Sit Ups) 100 Single Unders...
Read moreCrossFit WOD, January 28, 2024
CrossFit – Sun, Jan 28 Workout Option 1 Natasha Romanoff (Time) <p>Freedom (RX’d)<br>100 Single Unders<br>30 Sit Ups<br>100 Single Unders<br>30 V-Ups<br>100 Single Unders<br>30 GHD’s (Or...
Read moreCrossFit – Sat, Jan 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep...
Read moreCrossFit – Sat, Jan 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep...
Read moreMayhem Affiliate Bodybuilding 1/27/2024
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 – Sat, Jan 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 3 sets 1:00 Bike (easy pace) 2 Zombie Rope Climbs (Or 10 Ring Rows) 5 Inch Worms 2. Workout Prep...
Read moreCrossFit WOD, January 27, 2024
CrossFit – Sat, Jan 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s<br>-into-<br>3 sets<br>1:00 Bike (easy pace)<br>2 Zombie Rope...
Read morePre Teens (8-12) – Fri, Jan 26
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm up 5 Mins Bike into 3 Rounds 10 PVC Thrusters 10 PVC High Pulls 10 Leg Raises Skill Rope Climbs Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP Teams of 2 20 Thrusters 10 Zombie...
Read moreMayhem Affiliate Bodybuilding 1/26/2024
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 – Fri, Jan 26
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 2x50ft Shuttle Run 10 Alternating V-Ups 5 Wall Ball Squats 5 Wall Ball Push Press 5 Wall Balls 2. Workout...
Read moreCrossFit WOD, January 26, 2024
CrossFit – Fri, Jan 26 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Machine<br>-into-<br>8:00 AMRAP<br>2x50ft Shuttle Run<br>10 Alternating V-Ups<br>5 Wall...
Read moreMayhem Affiliate Bodybuilding 1/25/2024
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...
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