Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Time) “Hearts” Freedom (RX’d) 3 Rounds 30/24 Calorie Air Bike 20 Deficit Push Ups (4in/2in) Independence 3 Rounds 24/18 Calorie Air Bike 15 Deficit...
Read moreCrossFit WOD, October 22, 2023
Mayhem Affiliate 10/22/2023 Workout Option 1 Workout 1 (Time) <p><strong>"Hearts"</strong></p><p>Freedom (RX’d)<br />3 Rounds<br />30/24 Calorie Air Bike<br />20 Deficit Push Ups...
Read moreMayhem Affiliate 10/21/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up 2. Workout Prep With Partner 2 sets: 100m Run (together) 10ft Single Dumbbell Synchro Lunge (build in weight) Workout...
Read moreMayhem Affiliate Bodybuilding 10/07/2023
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 of...
Read moreCrossFit WOD, October 21, 2023
Mayhem Affiliate 10/21/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Hinshaw Warm Up<br /><br /><strong>2. Workout Prep</strong><br />With Partner <br />2...
Read moreMayhem Affiliate 10/20/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s Warm Up -into 8 min AMRAP 10yd Bear Crawl 10yd Bear Crawl Backwards 5 Clean Deadlifts 4 Muscle Cleans 3...
Read moreMayhem Affiliate Bodybuilding 10/06/2023
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 of...
Read morePre Teens (8-12) – Fri, Oct 20
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Scatterball Skill Rope Climbs Working on Wrapping and getting to the top! Metcon (Time) 100 Burpees -Must move forward every 10 -Need to stay moving Fast is Smooth, Smooth is...
Read moreCrossFit WOD, October 20, 2023
Mayhem Affiliate 10/20/2023 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br />Crossover Symmetry or Banded 7’s Warm Up<br />-into<br />8 min AMRAP<br />10yd Bear Crawl<br...
Read moreMayhem Affiliate 10/19/2023
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups...
Read moreTeens – Thu, Oct 19
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets 5 Down Dog to Seal 5 Russian Kettlebell Swings 5 Goblet Squats 10 Box Step Ups (low) Metcon (2 Rounds for time) 2 rounds 30...
Read moreMayhem Affiliate Bodybuilding 10/05/2023
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...
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