Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 5 Kip Swings 10 Push Ups 15 Squats Skill Jumping Pull Ups Today we will concentrate on the negative for the skill work only. In the WOD, there is no need to hold the...
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Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty...
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CrossFit – Fri, Jan 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 PVC Pipe pass-throughs<br>10 PVC Around the Worlds (left and right)<br>-into-<br>3...
Read moreMayhem Affiliate Bodybuilding 1/11/2024
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)Focus: Rowling is a skill game of trying to get the erg...
Read moreTeens – Thu, Jan 11
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) Deadlift (Deadlifts: –...
Read moreCrossFit – Thu, Jan 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts...
Read moreCrossFit WOD, January 11, 2024
CrossFit – Thu, Jan 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>-into-<br>8 min...
Read moreMayhem Affiliate Bodybuilding 1/10/2024
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 – Wed, Jan 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 min Air Bike (:30 easy, :20 mod, :10 fast) -into- 6 min AMRAP :30 Jump Rope 3 Wall Ball Squats 3 Wall Ball Push Press 3 Wall Balls 5...
Read morePre Teens (8-12) – Wed, Jan 10
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Work with a partner and switch every minute. Row/ Pushups Row/Jumping Jacks Row/Situps Skill This week we will concentrate on the next 3 Rules of Running (Breathe, Bang the...
Read moreCrossFit WOD, January 10, 2024
CrossFit – Wed, Jan 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike (:30 easy, :20 mod, :10 fast)<br>-into-<br>6 min AMRAP<br>:30 Jump Rope<br>3 Wall Ball...
Read moreMayhem Affiliate Bodybuilding 1/9/2024
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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