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...
Read moreCrossFit WOD, August 19, 2024
CrossFit – Mon, Aug 19 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br>2:00 Jump Rope<br>-into-<br>5 Roll and Reach<br>5 Inch Worms<br>5 Snatch Deadlifts (PVC-empty...
Read moreCrossFit – Sun, Aug 18
Open Gym Strength and Conditioning – CrossFit Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for time) Freedom (RX’d) Every 2:00 (10 sets) 10 Dumbbell Bench Press (50s/35s) 30 Yard Sled Push (3×45/2×45) (Or 20...
Read moreCrossFit WOD, August 18, 2024
CrossFit – Sun, Aug 18 Workout Option 1 “We got a dollar. Hey hey hey!” (10 Rounds for reps) <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;">Freedom...
Read moreCrossFit – Sat, Aug 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 10 Roll and Reach 10 Dynamic Squat Streches 10 Half Kneeling Single Arm Dumbbell Press (each) 5 Inchworms...
Read moreMayhem Affiliate Bodybuilding 8/17/2024
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 17, 2024
CrossFit – Sat, Aug 17 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreMayhem Affiliate Bodybuilding 8/16/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (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...
Read morePre Teens (8-12) – Fri, Aug 16
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 sets of Rolling (1x Burpee Penalty) then Junk Yard Dog warm up Skill Power cleans – 5×3 Practice full power clean Metcon (Time) Teams of 2 3 rounds 500/400m Row...
Read moreCrossFit – Fri, Aug 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 8:00 AMRAP 3 Inch Worms 5 Clean Grip Deadlifts (PVC – Empty bar) 4 High Hang Muscle Cleans...
Read moreCrossFit WOD, August 16, 2024
CrossFit – Fri, Aug 16 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreCrossFit – Thu, Aug 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 8:00 AMRAP 25m Lizard Crawl 10 Cossack Squats 5 Back Squats (empty bar-build across sets) 5 Pike Push Ups 8 Box Step...
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