Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) 2. Strength 6...
Read moreCrossFit WOD, October 3, 2024
CrossFit – Thu, Oct 3 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read morePre Teens (8-12) – Wed, Oct 2
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Sets 200M Jog then 30 seconds each of: Frog Jumps Push Ups Opposite Knee to Elbow Raises Skill Max Sit-ups in One Minute Rest 1 Min, Repeat Metcon (AMRAP – Rounds and...
Read moreCrossFit WOD, October 2, 2024
CrossFit – Wed, Oct 2 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span...
Read moreTeens – Tue, Oct 1
Open Gym Strength and Conditioning – Teens Warm-up 4 sets: 30-second Row 30-second Air Bike 30-second Jump Rope Metcon (3 Rounds for time) 2 Rounds 18/14 Calorie Row 18/14 Calorie Air Bike -rest 1:1- 2 Rounds 12/10 Calorie Row 12/10 Calorie...
Read moreMayhem Affiliate Bodybuilding 9/24/2024
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 – Tue, Oct 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 30-second Row 30-second Air Bike 30-second Jump Rope 5 Push ups 2. Workout Prep 3 sets: 5/4 Calorie Row 5/4 Calorie Air Bike...
Read moreCrossFit WOD, October 1, 2024
CrossFit – Tue, Oct 1 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreTeens – Mon, Sep 30
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in weight) Back Squat (6 sets x 2 Back Squats (75%)...
Read moreMayhem Affiliate Bodybuilding 9/23/2024
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...
Read moreCrossFit – Mon, Sep 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into 8:00 AMRAP 10 Roll and Reach 10 Cossack Squats 5 Kip Swings 3 inch worms 5 Back Squats (empty bar – build in...
Read moreCrossFit WOD, September 30, 2024
CrossFit – Mon, Sep 30 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
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