Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Echo Bike (arms) :20 sec Echo Bike (legs) :20 sec Echo Bike (both) 5 Wall Ball Squats 5...
Read more8/2/2022
Open Gym Strength and Conditioning – MBMS football Dynamic warmup Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge...
Read moreCrossFit WOD, August 2, 2022
Mayhem Affiliate 08/02/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate* 8 min amrap: :20 sec Echo Bike (arms) :20 sec Echo Bike (legs) :20 sec Echo Bike (both) 5 Wall Ball Squats 5 Wall Ball Presses 5 GHD to Parallel 5...
Read moreMayhem Affiliate 08/01/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean...
Read moreCrossFit WOD, August 1, 2022
Mayhem Affiliate 08/01/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Run (easy pace) -into- 6 min amrap: 2 Power Cleans (empty bar – build across) 2 Push Press 2 Clean and Jerks 3 World’s Greatest...
Read moreMayhem Affiliate 7/31/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for distance) “BikeErg Lactate Threshold” 2...
Read moreCrossFit WOD, July 31, 2022
Mayhem Affiliate 7/31/2022 Warm Up Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout Metcon (2 Rounds for reps) "BikeErg Lactate Threshold" 2 Rounds 4x (2 Min at RPE7.5, 2 Min at RPE7) *Rest...
Read moreMayhem Affiliate 7/30/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5...
Read moreCrossFit WOD, July 30, 2022
Mayhem Affiliate 7/30/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Tabata Row (10 sets) 20 seconds on/10 seconds off -into- 3 sets: 5 Single Arm Dumbbell Shoulder Press 5 Deadlifts (empty bar – build across...
Read moreMayhem Affiliate 7/29/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2...
Read moreCrossFit WOD, July 29, 2022
Mayhem Affiliate 7/29/2022 Warm Up Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry -into- 3 sets: 3 Strict Pull-ups 5 Inch Worms 10 Kettlebell Swings :10 sec Handstand Hold 2. Workout Prep 1 set: 1 Rope Climb...
Read moreMayhem Affiliate 07/28/2022
Open Gym Strength and Conditioning – CrossFit Warm Up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets)...
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