Open Gym Strength and Conditioning – CrossFit Workout Option 1 Billy Bob’s (Time) Freedom (RX’d) 5 Rounds 15 Burpee to Ring OR Burpee to Bar (6in above reach) 15 Toes to Ring OR Toes to Bar Independence 5 Rounds 12 Burpee to Ring OR...
Read moreCrossFit WOD, August 11, 2024
CrossFit – Sun, Aug 11 Workout Option 1 Billy Bob’s (Time) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/10/2024
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 – Sat, Aug 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Cossack Squats 10 Ring Rows 5 Hand Release Push Ups 5 V-Ups 3 Sandbag Deadlifts (light) 2. Workout...
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CrossFit – Sat, Aug 10 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/9/2024
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, Aug 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 6 Minute AMRAP 100-meter run 10 Pushups 10 Jumping Lunges Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 10 Dumbbell Thrusters Sled Push Down (or 25 foot lunge down with...
Read moreCrossFit – Fri, Aug 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine: -into- 8:00 AMRAP 10 Deadbug Bugs 10 Roll and Reach 5 Inch Worms 5 Deadlifts (empty bar-build across sets) 20 Single Unders...
Read moreCrossFit WOD, August 9, 2024
CrossFit – Fri, Aug 9 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/8/2024
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...
Read moreTeens – Thu, Aug 8
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating V-Ups 5 Single DB Bench (light-each side) 5 Goblet Squats (light) 30-second Row Metcon (Distance) 4...
Read moreCrossFit – Thu, Aug 8
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Ups 10 Dynamic Squat Stretches -into- 8:00 AMRAP 10 Alternating V-Ups 5 Single Arm Dumbbell Bench (light-each...
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