Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP :45 sec Bike Erg or Air Bike 5 Cat/Cows 3 Sandbag Deadlifts 25ft Sled Push 25ft Sled Pull Metcon (AMRAP – Rounds and Reps) AMRAP 12:00 5-15-20-25…. Calorie Bike Erg (Or Air...
Read moreCrossFit – Tue, May 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :45 sec Bike Erg or Air Bike 5 Cat/Cows 5 Sandbag Deadlifts (light weight) 25ft Sled Push 25ft Sled Pull 2. Workout Prep 2...
Read moreCrossFit WOD, May 28, 2024
CrossFit – Tue, May 28 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:45 sec Bike Erg or Air Bike<br>5 Cat/Cows<br>5 Sandbag Deadlifts (light weight)<br>25ft...
Read moreMayhem Affiliate Bodybuilding 5/27/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) Dumbbell Bench Press 2 sets Max Reps (2×70/50) (RPE 7-8) -Rest :30- Max Reps (2×50/35) (RPE 6-7) -Rest :30- Max Reps (2×35/25) (RPE...
Read moreTeens – Mon, May 27
Open Gym Strength and Conditioning – Teens Warm-up 1 round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet turned in 10 yd lunge walk – arms locked out...
Read moreCrossFit – Mon, May 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet...
Read moreCrossFit WOD, May 27, 2024
CrossFit – Mon, May 27 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>1 round:<br>10 yd walk on toes<br>10 yd walk on toes backwards<br>10 yd walk on heels<br>10 yd walk...
Read moreCrossFit – Sun, May 26
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Chani (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Air Bike...
Read moreCrossFit WOD, May 26, 2024
CrossFit – Sun, May 26 Workout Option 1 Chani (Time) <p>Freedom (RX’d)<br>For Time:<br>100/80 Calorie Air Bike<br>100 Single Arm Dumbbell Push Press (50/35)<br>(KG conv: 22.5/15)</p><p>...
Read moreMayhem Affiliate Bodybuilding 5/25/2024
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 of...
Read moreCrossFit – Sat, May 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10 Cossack Squats 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 3 Up Downs + Box Step Up 2. Workout...
Read moreCrossFit WOD, May 25, 2024
CrossFit – Sat, May 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10 Cossack Squats<br>5 Hang Muscle Cleans (empty bar)<br>5 Front Squats...
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