Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (increase pacing every 1:00) -into- 4:00 AMRAP 6 Box Step Ups 5 Single Arm Dumbbell Shoulder Press (each) 5 Up Downs Metcon (AMRAP – Rounds and Reps) 4 sets: 3:00 AMRAP 10/8...
Read moreCrossFit WOD, August 26, 2024
CrossFit – Mon, Aug 26 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;">3:00...
Read moreCrossFit – Sun, Aug 25
Open Gym Strength and Conditioning – CrossFit Workout Option 1 “It’s lights out and away we go” (5 Rounds for time) Freedom (RX’d) 5 sets 20/16 Calorie Air Bike 10 Burpee Box Jump Overs (20) -rest 2:00 between sets...
Read moreCrossFit WOD, August 25, 2024
CrossFit – Sun, Aug 25 Workout Option 1 “It’s lights out and away we go” (5 Rounds for reps) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/24/2024
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, Aug 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 10 Banded Pull Aparts 10 Banded Pass Throughs 10 Alternating V-Ups -into- 10:00 AMRAP 5 Pike Push Ups 5...
Read moreCrossFit WOD, August 24, 2024
CrossFit – Sat, Aug 24 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation and Increasing Heart Rate</span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/23/2024
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 moreCrossFit – Fri, Aug 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 1:00 Row 10 Cossack Squats 10 Bird Dogs 5 Back Squats (empty bar) 2. Strength Back Squat for load...
Read morePre Teens (8-12) – Fri, Aug 23
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 100M Run 25 Squats 100m Run 15 Pushups 100m Run 20 Standing Knee to Elbows 100m Run Skill Cleans We are going to work on full Power Cleans building to a medium weight as form...
Read moreCrossFit WOD, August 23, 2024
CrossFit – Fri, Aug 23 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation and Increasing Heart Rate</span><br><span...
Read moreCrossFit – Thu, Aug 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 1:00 Jump Rope 1:00 Run -into- 8:00 AMRAP 5 Clean Deadlifts 5 Hang Muscle Clean 5 Power Cleans 5 Inch...
Read more