CrossFit – Sat, Feb 17 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warmup<br>-into-<br>8 min AMRAP<br>10 Walking Lunge Steps (total)<br>5 Knees to...
Read moreCrossFit WOD, February 16, 2024
CrossFit – Fri, Feb 16 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 Banded Pull Aparts<br>10 Banded Good Mornings<br>-into-<br>3 sets:<br>1:00...
Read moreCrossFit WOD, February 15, 2024
CrossFit – Thu, Feb 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s + Hip Halo Warmup<br>-into-<br>8:00 AMRAP<br>30-second Row (build in...
Read moreCrossFit WOD, February 14, 2024
CrossFit – Wed, Feb 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Dynamic Squat Stretch<br>-into-<br>8 min AMRAP<br>5 Back...
Read moreCrossFit WOD, February 13, 2024
CrossFit – Tue, Feb 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike<br>-into-<br>3 sets<br>:30 Jump Rope<br>5 Wall Ball Squats<br>5 Wall Ball Push...
Read moreCrossFit WOD, February 12, 2024
CrossFit – Mon, Feb 12 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds for 5 sets: 125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC Pass...
Read moreCrossFit – Sun, Feb 11
Open Gym Strength and Conditioning – CrossFit Workout Option 1 One World Trade Center (8 Rounds for time) Freedom (RX’d) 8×500/450m Row -Rest 1:00 between sets- Independence 8×450/400m Row -Rest 1:00 between sets- Liberty...
Read moreCrossFit WOD, February 11, 2024
CrossFit – Sun, Feb 11 Workout Option 1 One World Trade Center (8 Rounds for reps) <p>Freedom (RX’d)<br>8×500/450m Row<br>-Rest 1:00 between sets-<br>...
Read moreMayhem Affiliate Bodybuilding 2/3/2024
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, Feb 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 30-second Jump Rope 10 yard Walking Lunge + Torso Twist 10 Hang...
Read moreCrossFit WOD, February 10, 2024
CrossFit – Sat, Feb 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s + Hip Halo<br>-into-<br>3 sets:<br>30-second Jump Rope<br>10...
Read moreMayhem Affiliate Bodybuilding 2/2/2024
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...
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