Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2 sets 1:00 Jump Rope 1:00 Run -into- 8:00 AMRAP 5 Clean Deadlifts 5 Hang Muscle Clean 5 Power Cleans 5 Inch...
Read moreCrossFit WOD, August 22, 2024
CrossFit – Thu, Aug 22 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation and Increasing Heart Rate</span><br><span...
Read moreCrossFit – Wed, Aug 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Machine -into- 8:00 AMRAP 10 Roll and Reach 10 Bird Dogs 10 Glute Bridges 5 Deadlifts (empty bar –...
Read morePre Teens (8-12) – Wed, Aug 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 3 Burpees 6 Push Ups 9 Sit Ups 12 Squats 15 Jump Rope Skill Cleans Hang Power Clean we are going to work on some hang power cleans today Metcon (AMRAP – Rounds and...
Read moreMayhem Affiliate Bodybuilding 8/21/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (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 as the...
Read moreCrossFit WOD, August 21, 2024
CrossFit – Wed, Aug 21 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation and Increasing Heart Rate</span><br><span...
Read moreTeens – Tue, Aug 20
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Air Bike 8 Box Step Ups 4 Up Down + Get Overs 10 Banded Pass throughs Metcon (3 Rounds for time) Every 10:00 ( 3 sets) 12/10 Calorie Air Bike 12 Burpee Box Get Overs...
Read moreCrossFit – Tue, Aug 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8:00 AMRAP 45-second Air Bike 8 Box Step Ups 4 Up Down + Get Overs 10 Banded Pass throughs 2. Workout Prep 1...
Read moreMayhem Affiliate Bodybuilding 8/20/2024
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 20, 2024
CrossFit – Tue, Aug 20 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation and Increasing Heart Rate*</span><br><span...
Read moreCrossFit – Mon, Aug 19
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Jump Rope -into- 5 Roll and Reach 5 Inch Worms 5 Snatch Deadlifts (PVC-empty bar) 4 Hang Muscle Snatch...
Read moreMayhem Affiliate Bodybuilding 8/19/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (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 as the ONLY...
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