Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 1:00 Ski or Row 5 Deadlifts (empty bar – build across) 1 Rope Climb Pull or 2 Zombie Climbs (Or 10 Ring Rows) 10 V-Ups...
Read moreCrossFit WOD, September 23, 2024
CrossFit – Mon, Sep 23 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br>10:00 AMRAP<br>1:00 Ski or Row<br>5 Deadlifts (empty bar...
Read moreCrossFit – Sun, Sep 22
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Tamales (Time) Freedom (RX’d) Teams of 2 10-9-8-7-6-5-4-3-2-1 Bench Press (155/95) Partner Holds Double Kettlebell Front Rack (2×53/2×35) (KG conv: 70/47.5 BP...
Read moreCrossFit WOD, September 22, 2024
CrossFit – Sun, Sep 22 Workout Option 1 Tamales (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 9/21/2024
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, Sep 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossacks Squats 10 Banded Pass Throughs 10 RIng Row 3 Muscle Snatch (PVC-Empty Bar) 3 Snatch Push...
Read moreCrossFit WOD, September 21, 2024
CrossFit – Sat, Sep 21 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 9/20/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it...
Read morePre Teens (8-12) – Fri, Sep 20
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 10 yd walk on toes 10 yd walk to 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 overhead 10 yd lunge...
Read moreCrossFit – Fri, Sep 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Single Unders 10 Alternating V-Ups 5 Inch Worms 2. Workout Prep 2 sets: 10 Double Unders 4 V-Ups 1 Wall Walk...
Read moreCrossFit WOD, September 20, 2024
CrossFit – Fri, Sep 20 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 9/19/2024
Open Gym Strength and Conditioning – Bodybuilding () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
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