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) Monostructural (4 Rounds for time) 4 sets: 16/12 Cal...
Read moreTeens – Thu, Jun 20
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups Metcon (4 Rounds for reps) 4 rounds...
Read moreCrossFit WOD, June 20, 2024
CrossFit – Thu, Jun 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>45-second Row (build in pace)<br>5 Snatch grip Deadlifts (empty bar)<br>4 High Hang Muscle...
Read moreCrossFit – Wed, Jun 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 6/19/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) Moving at moderate pace: 2 Rounds 20 Dumbbell Box Step Up (50/35) 20 Alternating Leg V-Up 20 Dumbbell Step Back Lunges (50/35) 20 Sit Ups 20...
Read morePre Teens (8-12) – Wed, Jun 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Agility Course (8-10 AMRAP) Agility Ladder- Sideways Lateral Parallette Hops (Right foot leading) Zig Zag Side Shuffles through cones Lateral Parallette Hops (Left food leading)...
Read moreCrossFit WOD, June 19, 2024
CrossFit – Wed, Jun 19 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Row<br>-into-<br>7:00 AMRAP<br>5 Hanging Knee Raises<br>5 Hand Release Push Ups...
Read moreCrossFit – Tue, Jun 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie Air...
Read moreMayhem Affiliate Bodybuilding 6/18/2024
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 moreTeens – Tue, Jun 18
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups Metcon (5 Rounds for time) 5 sets: 1:1 35 Double Unders 12/10 Air Bike 10 Box Jump Overs (24/20)
Read moreCrossFit WOD, June 18, 2024
CrossFit – Tue, Jun 18 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>30-second Jump Rope<br>5 Inch Worms<br>30-second Air Bike<br>10 Box Step...
Read moreCrossFit – Mon, Jun 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
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