CrossFit – Thu, May 18 Warm-Up <p>1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation...
Read moreCrossFit – Wed, May 17
Open Gym Strength and Conditioning – CrossFit Warm-up 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Movement...
Read moreBodybuilding – Wed, May 17
Open Gym Strength and Conditioning – Bodybuilding Leg day Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (5 sets of 6 reps @ – RPE 8/10...
Read moreCrossFit WOD, May 17, 2023
CrossFit – Wed, May 17 Warm-up <p>1. Mayhem Hip Halo Activation<br />* 10 Side step R/L<br />* 10 Forward/Backwards Walk R/L<br />* 10 Glute Bridges<br />* 10 Single Leg Glute Bridges R/L<br />* 10 Bird...
Read moreCrossFit – Tue, May 16
Open Gym Strength and Conditioning – CrossFit Last day for Murph shirt orders! Please comment on Facebook your order details or text Ben/Brandon. Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each...
Read moreBodybuilding – Tue, May 16
Open Gym Strength and Conditioning – Bodybuilding Upper body posterior Upper Body Posterior (Back & Triceps) (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down...
Read moreCrossFit WOD, May 16, 2023
CrossFit – Tue, May 16 Warm-up <p>1. Crossover Symmetry Activation Plus<br />OR Banded 7s – perform 7 reps of each movement</p><p>2. Movement prep</p><p>AMRAP 8</p><p>:30 second...
Read moreBodybuilding – Mon, May 15
Open Gym Strength and Conditioning – Bodybuilding Upper body anterior Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
Read moreCrossFit WOD, May 15, 2023
CrossFit – Mon, May 15 Warm-up <p>1. Mayhem Hip Halo Activation<br />* 10 Side step R/L<br />* 10 Forward/Backwards Walk R/L<br />* 10 Glute Bridges<br />* 10 Single Leg Glute Bridges R/L<br />* 10 Bird...
Read moreMayhem Affiliate 05/14/2023
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Workout 1 (Checkmark) Red Howler Monkey Freedom (RX’d) Every minute (16:00) Even minute (0,2,4,6,8,10,12,14) 3 Wall Walks 10 V-Ups Odd minute (1,3,5,7,9,11,13,15) 16...
Read moreCrossFit WOD, May 14, 2023
Mayhem Affiliate 05/14/2023 Workout Option 1 Workout 1 (Checkmark) <p><strong>Red Howler Monkey</strong></p><p> </p><p>Freedom (RX’d)<br />Every minute (16:00)<br />Even minute...
Read moreMayhem Affiliate Bodybuilding 5/13/2023
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...
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