Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 2 Min Ski or Row 10 PVC Shoulder Press 10 PVC Back Squats 10 Push Ups Skill Push Jerk – We are working on the Push Jerk (Dip, Drive, Dip) – We will start by...
Read moreCrossFit – Wed, May 1
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Banded Walk Forward 10 banded Walks Backwards 20 Side Steps -into- 3 sets: 8 Hang Alternating Dumbbell Snatch (light) 8 Step...
Read moreCrossFit WOD, May 1, 2024
CrossFit – Wed, May 1 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets<br>10 Banded Walk Forward<br>10 banded Walks Backwards<br>20 Side Steps <br>-into-<br>3...
Read moreMayhem Affiliate Bodybuilding 4/30/2024
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 of...
Read moreTeens – Tue, Apr 30
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or...
Read moreCrossFit – Tue, Apr 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x...
Read moreCrossFit WOD, April 30, 2024
CrossFit – Tue, Apr 30 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up Clean + Skill Transfer (15:00)<br>* 10 minutes with a PVC or Empty Barbell <br>* Perform 3-5 reps...
Read moreMayhem Affiliate Bodybuilding 4/29/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2×70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups...
Read moreTeens – Mon, Apr 29
Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
Read moreCrossFit WOD, April 29, 2024
CrossFit – Mon, Apr 29 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backwards<br>10 yd walk on heels<br>10 yd...
Read moreCrossFit WOD, April 28, 2024
CrossFit – Sun, Apr 28 Workout Option 1 Passionfruit (Time) <p>Freedom (RX’d)<br>30-20-10<br>Dumbbell Power Cleans (50s/35s)<br>Burpee Over Dumbbells<br>(KG conv: 22.5/15 DBs)</p><p>...
Read moreCrossFit WOD, April 27, 2024
CrossFit – Sat, Apr 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Every minute (7:00)<br>5/4 Calorie Row<br>4 Wall Ball Thrusters<br>3...
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