Mayhem Affiliate 01/21/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (30 seconds moderate- fast/30 seconds slow)<br />-into-<br />3 sets:<br />12 dual db push press...
Read moreCrossFit WOD, January 20, 2023
Mayhem Affiliate 01/20/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s + Hip Halo Warm Up<br />-into-<br />3 sets:<br />10 Dumbbell Suitcase Deadlifts...
Read moreCrossFit WOD, January 19, 2023
Mayhem Affiliate 01/19/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry Or Banded 7’s Warm Up<br />-into-<br />6 min AMRAP<br />5 GHD’s to parallel (focus on...
Read moreCrossFit WOD, January 18, 2023
Mayhem Affiliate 01/18/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3 Rounds<br />30 sec Row<br />30 sec shuttle sprints<br />30 sec Ski<br />5 Down Dog/Seal Pose Transition<br...
Read moreCrossFit WOD, January 17, 2023
Mayhem Affiliate 01/17/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />Warmup<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />5 Dumbbell Thrusters (light weight – build...
Read moreCrossFit WOD, January 16, 2023
Mayhem Affiliate 01/16/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Warmup<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />3 Power Clean (empty bar – build...
Read moreCrossFit WOD, January 15, 2023
Mayhem Affiliate 01/15/2022 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Distance) <p><strong>"BikeErg Intervals"</strong></p><p>4x (1 Min Mod (75-80...
Read moreCrossFit WOD, January 14, 2023
Mayhem Affiliate 01/14/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine<br />-into-<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets<br />10...
Read moreCrossFit WOD, January 13, 2023
Mayhem Affiliate 01/13/2023 Warm-up <p>1 Hour (Everything Included)<br />Hip Halo Warmup<br />-into-<br />3 sets (10:00 cap)<br />10 Box Step Ups<br />10 Dumbbell Suitcase Deadlifts (each)<br />5 Single...
Read moreCrossFit WOD, January 12, 2023
Mayhem Affiliate 01/12/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hip Halo Warmup<br />-into-<br />6 min AMRAP<br />30 Single Unders<br />5 Front Squats (empty bar)<br />5...
Read moreCrossFit WOD, January 11, 2023
Mayhem Affiliate 01/11/2023 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />30 sec row (easy)<br />20 sec row (mod)<br />10 sec row (easy)<br />5 GHD’s to parallel...
Read moreCrossFit WOD, January 10, 2023
Mayhem Affiliate 01/10/2023 Warm-up <p>4 sets<br />30 sec Row (easy pace)<br />5 Wallballs (focus on arm cycling/breathing)<br />5 Alternating V-ups (each side)<br />5 Sumo Deadlifts (empty bar)<br />5 High...
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