Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 2 Rounds 30 Mountain Climbers 20 Squats 10 Pushups 5 Bridge Stretches 150m Ski Skill Cleans Reviewing our cleans and adding a little weight compared to Wednesday Metcon (AMRAP...
Read moreMayhem Affiliate 12/02/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 4:00 Row (slow and stead) -into- 2 sets: 10 Alternating V-ups 10 Hollow Rocks 10 Kip Swings 5 Hanging Knee Raises 2...
Read moreCrossFit WOD, December 2, 2022
Mayhem Affiliate 12/02/2022 Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />4:00 Row (slow and stead)<br />-into-<br />2 sets:<br />10 Alternating V-ups<br />10 Hollow Rocks<br />10...
Read moreMayhem Affiliate Bodybuilding 12/1/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read moreTeens – Thu, Dec 1
Open Gym Strength and Conditioning – Teens Warm-up 8 min AMRAP 15 sec Assault Bike (arms) 15 sec Assault BIke (legs) 4 D-Ball Squats 50 ft Bear Crawl 4 D-Ball Slams Metcon (3 Rounds for time) 3 sets: 15/12 Assault Bike 10 Dumbbell Squats...
Read moreMayhem Affiliate 12/01/2022
Open Gym Strength and Conditioning – CrossFit Warm-up (No Measure) 1 Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with...
Read moreCrossFit WOD, December 1, 2022
Mayhem Affiliate 12/01/2022 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of: Burpees to a 6" target <h4>Malasadas (Open 12.1)</h4><p>Freedom (RX’d)<br />7:00 Amrap <br />Max Burpee...
Read moreMayhem Affiliate Bodybuilding 11/30/2022
Open Gym Strength and Conditioning – Bodybuilding Mayhem Bodybuilding Goals Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to...
Read morePre Teens (8-12) – Wed, Nov 30
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 500m Bike 20-15-10 Jumping Jacks Squats Toe Touches Arm Circles Skill Hang Cleans Working on some hang cleans from the high hang Metcon (Time) Cash In: 20 Burpees 4 Rounds 10...
Read moreMayhem Affiliate 11/30/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Hour (Everything Included) 1. Movement Prep/Activation and Increasing Heart Rate Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty...
Read moreCrossFit WOD, November 30, 2022
Mayhem Affiliate 11/30/2022 Warm-up <p>Hour (Everything Included)<br /><br />1. Movement Prep/Activation and Increasing Heart Rate<br />Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br />*...
Read moreTeens – Tue, Nov 29
Open Gym Strength and Conditioning – Teens Warm-up 10 min AMRAP 8 Heel Toe Rocks 8 Plate Toe Taps (each side) 4 Box Steps Ups (total) 4 Box Jumps (practice multiple heights) 4 Hang DB Power Snatches Metcon (AMRAP – Rounds and Reps)...
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