Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar Metcon (6 Rounds for time) Every 4:00 (6 Sets) 10/8 Calorie Air Bike 8 Box Jump Overs (24/20) 8 Burpee to...
Read moreCrossFit – Thu, Sep 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Air Bike (build in pace) 6 Box Step Ups 3 Up Downs to Bar 2. Workout Prep 2 sets: 5/4 Calorie Air Bike (build in...
Read moreCrossFit WOD, September 19, 2024
CrossFit – Thu, Sep 19 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 9/18/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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 as the...
Read morePre Teens (8-12) – Wed, Sep 18
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game -into- 3 Rounds 3 Step Ups 6 Push Ups 9 Squats Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 10 Step Ups 20 V-Ups 30’ walking Lunge * Can use a db for the step...
Read moreCrossFit – Wed, Sep 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 5 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 10 Roll and Reach 10 Dead bugs 5 Back Squats (build across sets) 5...
Read moreCrossFit WOD, September 18, 2024
CrossFit – Wed, Sep 18 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span style="color:rgb(103,106,108);font-size:13px;">2...
Read moreMayhem Affiliate Bodybuilding 9/17/2024
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 moreTeens – Tue, Sep 17
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms Metcon (Time) 40/32 Calorie Row 40 Hang Dumbbell Snatch (35/25) 30...
Read moreCrossFit – Tue, Sep 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms 2. Workout Prep 2...
Read moreCrossFit WOD, September 17, 2024
CrossFit – Tue, Sep 17 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 9/16/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 as the ONLY...
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