Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step...
Read moreMayhem Affiliate 10/10/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s -into- 3 sets: 30 Second Assault Bike 5 Kip Swings + 3 Pull Ups 8 Air Squats +...
Read moreMayhem Affiliate 10/12/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 2:00 Bike (Build in pace every 30 seconds) -into- 3 sets: 30 Single Unders 10 Kettlebell Suitcase Deadlifts...
Read moreMayhem Affiliate 10/11/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* 3 sets: 30 second Row (Only Legs) 30 second Row (Arms Only) 30 second Row (Regular) 2. Workout Prep 2 sets...
Read moreCrossFit WOD, October 15, 2022
Mayhem Affiliate 10/15/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />1:00 Machine<br />5 Kipping Knee...
Read moreCrossFit WOD, October 14, 2022
Mayhem Affiliate 10/14/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Hinshaw Warm Up (10 mins)<br />-into-<br />Burgener Warm Up (10 mins) (Snatch) + Skill Transfer (if time...
Read moreCrossFit WOD, October 13, 2022
Mayhem Affiliate 10/13/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min choice of machine<br />3 Up-Downs<br />5 Single Arm Dumbbell Thrusters...
Read moreCrossFit WOD, October 12, 2022
Mayhem Affiliate 10/12/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />2:00 Bike (Build in pace every 30 seconds)<br />-into-<br />3 sets:<br />30 Single Unders<br />10...
Read moreCrossFit WOD, October 11, 2022
Mayhem Affiliate 10/11/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate*<br />3 sets:<br />30 second Row (Only Legs)<br />30 second Row (Arms Only)<br />30 second Row (Regular)<br...
Read moreCrossFit WOD, October 10, 2022
Mayhem Affiliate 10/10/2022 Warm-up Warm-up <p>1. Movement Prep/Activation and Increasing Heart Rate<br />Crossover Symmetry or Banded 7’s<br />-into-<br />3 sets:<br />30 Second Assault Bike<br />5 Kip...
Read moreMayhem Affiliate 10/08/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement prep/activaiton and increasing Heart Rate. Crossover Symmetry or Banded 7’s Hip Halo activations into 3 sets: :40 jump rope 10 box step-ups 10 scap...
Read moreBronco Basketball – Mon, Oct 3
Open Gym Strength and Conditioning – Bronco Basketball Warm-up 5 sets: 30 on 15 off CO SYMMETRY HIP HALO MACHINE WORK Circuit 1 Banded deadlift + box jump (Every 2 x 5: 6 banded deadlifts (RPE 8) + 6 tall box jumps) Circuit 2 1:1:2 dual db...
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