Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Sets 5 Cal Ski or Row 10 Punter Kicks 10 Air Squats 10 RDL’s (unweighted, single leg 5/5) Skill Kettlebell deadlift Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP(...
Read moreCrossFit – Fri, Jun 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength 3 Shoulder Press x 6 sets (80-85%) -Complete a set every...
Read moreCrossFit WOD, June 21, 2024
CrossFit – Fri, Jun 21 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8 min AMRAP<br>50m Jog<br>5 Up-Downs<br>5 Downward Dog to Upward Dog<br><br><strong>2...
Read moreCrossFit – Thu, Jun 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High Hang Muscle Snatch (empty bar) 3 Power Snatches...
Read moreMayhem Affiliate Bodybuilding 6/20/2024
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) Monostructural (4 Rounds for time) 4 sets: 16/12 Cal...
Read moreTeens – Thu, Jun 20
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups Metcon (4 Rounds for reps) 4 rounds...
Read moreCrossFit WOD, June 20, 2024
CrossFit – Thu, Jun 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>45-second Row (build in pace)<br>5 Snatch grip Deadlifts (empty bar)<br>4 High Hang Muscle...
Read moreCrossFit – Wed, Jun 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row -into- 7:00 AMRAP 5 Hanging Knee Raises 5 Hand Release Push Ups (knees) 10 Dynamic Squat Stretches 3 Tempo Front Squats (empty...
Read moreMayhem Affiliate Bodybuilding 6/19/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) Moving at moderate pace: 2 Rounds 20 Dumbbell Box Step Up (50/35) 20 Alternating Leg V-Up 20 Dumbbell Step Back Lunges (50/35) 20 Sit Ups 20...
Read morePre Teens (8-12) – Wed, Jun 19
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Agility Course (8-10 AMRAP) Agility Ladder- Sideways Lateral Parallette Hops (Right foot leading) Zig Zag Side Shuffles through cones Lateral Parallette Hops (Left food leading)...
Read moreCrossFit WOD, June 19, 2024
CrossFit – Wed, Jun 19 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Row<br>-into-<br>7:00 AMRAP<br>5 Hanging Knee Raises<br>5 Hand Release Push Ups...
Read moreCrossFit – Tue, Jun 18
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-second Jump Rope 5 Inch Worms 30-second Air Bike 10 Box Step Ups 2. Workout Prep 2 sets: 10 Double Unders 5/4 Calorie Air...
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