Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 30-second Air Bike (build in pace) 5 Worlds Greatest Stretch (each) 5 Front Squats (empty bar) 3 Low Box Jumps 1 Zombie Rope...
Read moreCrossFit WOD, June 26, 2024
CrossFit – Wed, Jun 26 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong>10:00 AMRAP<br>30-second Air Bike (build in pace)<br>5 Worlds Greatest Stretch (each)<br>5 Front Squats (empty...
Read moreCrossFit – Tue, Jun 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty...
Read moreMayhem Affiliate Bodybuilding 6/25/2024
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 of...
Read moreTeens – Tue, Jun 25
Open Gym Strength and Conditioning – Teens Warm-up Crossover Symmetry or Banded 7’s -into- 7:00 AMRAP 30-second Row (build in pace) 10-second Handstand Hold Hold 5 Shoulder Press (empty bar) 5 Seated Banded Lat Pull Downs 5 Step Back Lunges...
Read moreCrossFit WOD, June 25, 2024
CrossFit – Tue, Jun 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s<br>-into-<br>7:00 AMRAP<br>30-second Row (build in...
Read moreCrossFit – Mon, Jun 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats...
Read moreMayhem Affiliate Bodybuilding 6/24/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) 21-15-9 Bench Press (135/95) (RPE 5-6) 3-2-1 Legless Rope Climbs -rest 3-5 minutes- 15-12-12 Bench Press (155/105) (RPE 6-7) Strict Pull Ups -rest 3-5...
Read moreTeens – Mon, Jun 24
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8::00 AMRAP 30-seconds Jump Rope 10 Dynamic Squat Stretches 10 Kip Swings 5 Muscle Cleans 5 Push Press 5 Back Squats Metcon (Time) 4 Rounds 75 Double Unders 15 Toes to...
Read moreCrossFit WOD, June 24, 2024
CrossFit – Mon, Jun 24 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>30-seconds Jump Rope<br>10 Dynamic Squat Stretches<br>10...
Read moreCrossFit – Sun, Jun 23
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead (KG conv: 60/42.5 S2O)...
Read moreCrossFit – Sun, Jun 23
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Candy Necklace (Time) Freedom (RX’d) 12-10-8-10-12 Shoulder to Overhead (135/95) 20/16 Calorie Row after each set of Shoulder to Overhead (KG conv: 60/42.5 S2O)...
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