Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
Read moreCrossFit – Fri, Dec 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 20 Banded Side Steps 10 Banded Good Mornings -into- 3 sets 5 Single Arm Dumbbell Bench (each) 3 Inch Worms...
Read moreMayhem Affiliate Bodybuilding 12/22/2023
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 – Fri, Dec 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10 min AMRAP 1 min easy row 5 Deadlifts (empty bar) 5 Hang Squat Cleans (empty Bar) 5 Strict Pull Ups or 10 Ring rows 5 V-ups (each side)...
Read moreCrossFit WOD, December 22, 2023
CrossFit – Fri, Dec 22 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10 min AMRAP<br>1 min easy row<br>5 Deadlifts (empty bar)<br>5 Hang Squat Cleans (empty Bar)<br>5...
Read moreTeens – Thu, Dec 21
Open Gym Strength and Conditioning – Teens Warm up 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) Metcon (Time) Part A: For Time: Max Effort, 500m Row -Rest till 10:00- Part B: Death by Shuttle Runs (50ft) Metcon...
Read moreCrossFit – Thu, Dec 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 Rounds of Rowling Penalty is Burpees over Rower (Max penalty reps=5) 2. Workout Prep 2 sets: 15-second Sprints! *Practice ramping up...
Read moreMayhem Affiliate Bodybuilding 12/21/2023
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)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, December 21, 2023
CrossFit – Thu, Dec 21 Warm-up Warm Up <p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">5 Rounds...
Read moreMayhem Affiliate Bodybuilding 12/20/2023
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 – Wed, Dec 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 PVC Pass Throughs 5 PVC Snatch Balance 20 Banded Side Steps -into- 8 min AMRAP 45-second Air Bike 5 Knees to Elbows 3 Muscle...
Read moreCrossFit WOD, December 20, 2023
CrossFit – Wed, Dec 20 Warm-up Warm Up <p><span style="color:rgb(0,0,0);"><strong>1. Movement Prep/Activation</strong></span></p><p><span style="color:rgb(0,0,0);">2...
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