CrossFit – Tue, Sep 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 moreCrossFit – Mon, Sep 2
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms 2. Strength...
Read moreTeens – Mon, Sep 2
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 5 Deadlifts (empty bar) 5 Hang Power Cleans (empty bar)) 5 Kip Swings 3 Inch Worms Deadlift (Deadlift for load: #1: 10 reps @ 65% #2: 5 reps @...
Read moreCrossFit WOD, September 2, 2024
CrossFit – Mon, Sep 2 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br><span style="color:rgb(103,106,108);font-size:13px;">8:00...
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Open Gym Strength and Conditioning – CrossFit Workout Option 1 Trouble (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike -Every 1:00, including 0:00 perform 4 Burpees- Independence For Time: 80/65 Calorie Air Bike -Every 1:00...
Read moreCrossFit WOD, September 1, 2024
CrossFit – Sun, Sep 1 Workout Option 1 Trouble (Time) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreCrossFit – Sat, Aug 31
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row 2:00 Run -into- 10:00 AMRAP 10 Kip Swings (on rings) 10 Alternating V-Ups 5 Bench Press (empty bar – build across sets) 2...
Read moreMayhem Affiliate Bodybuilding 8/31/2024
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 WOD, August 31, 2024
CrossFit – Sat, Aug 31 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreMayhem Affiliate Bodybuilding 8/30/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (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...
Read moreCrossFit – Fri, Aug 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 5 Kip Swings 10 Ring Rows 10 Banded Pass Throughs 5 Muscle Snatch (PVC- empty bar) 5 Snatch Push Press...
Read morePre Teens (8-12) – Fri, Aug 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 1:00 Row 5 Ring Rows 10 Alternating V-Ups 20 Plate Hops Skill Single Unders Metcon (AMRAP – Rounds and Reps) 10:00 AMRAP 9 Jumping Pull Ups 15 Sit Ups 21 Single...
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