CrossFit – Sun, Jun 23 Workout Option 1 Candy Necklace (Time) <p>Freedom (RX’d)<br>12-10-8-10-12<br>Shoulder to Overhead (135/95)<br>20/16 Calorie Row after each set of Shoulder to Overhead<br>(KG conv...
Read moreCrossFit – Sat, Jun 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 25ft Sled Push (empty) (Or 25ft Walking Lunge) 10 Dumbbell Deadlifts (light) 25ft Double Dumbbell Front Rack Carry...
Read moreMayhem Affiliate Bodybuilding 6/22/2024
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 moreCrossFit WOD, June 22, 2024
CrossFit – Sat, Jun 22 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>25ft Sled Push (empty) (Or 25ft Walking Lunge)<br>10 Dumbbell Deadlifts...
Read moreCrossFit – Fri, Jun 21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8 min AMRAP 50m Jog 5 Up-Downs 5 Downward Dog to Upward Dog 2. Strength 3 Shoulder Press x 6 sets (80-85%) -Complete a set every...
Read moreMayhem Affiliate Bodybuilding 6/21/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 2 sets 15-12-9 Shoulder Press (95/65) Strict Dips -Rest 3 minutes b/t sets- 3 sets: 20 Incline Dumbbell Curls at RPE8 -Rest :30- 16...
Read morePre Teens (8-12) – Fri, Jun 21
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 5 Sets 5 Cal Ski or Row 10 Punter Kicks 10 Air Squats 10 RDL’s (unweighted, single leg 5/5) Skill Kettlebell deadlift Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP(...
Read moreCrossFit WOD, June 21, 2024
CrossFit – Fri, Jun 21 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8 min AMRAP<br>50m Jog<br>5 Up-Downs<br>5 Downward Dog to Upward Dog<br><br><strong>2...
Read moreCrossFit – Thu, Jun 20
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 High Hang Muscle Snatch (empty bar) 3 Power Snatches...
Read moreTeens – Thu, Jun 20
Open Gym Strength and Conditioning – Teens Warm-up 8:00 AMRAP 45-second Row (build in pace) 5 Snatch grip Deadlifts (empty bar) 4 Hang Muscle Snatch (empty bar) 3 Power Snatches (empty bar) 8 Box Step Ups Metcon (4 Rounds for reps) 4 rounds...
Read moreMayhem Affiliate Bodybuilding 6/20/2024
Open Gym Strength and Conditioning – Bodybuilding () Warm-up (No Measure) Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs) Monostructural (4 Rounds for time) 4 sets: 16/12 Cal...
Read moreCrossFit WOD, June 20, 2024
CrossFit – Thu, Jun 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>45-second Row (build in pace)<br>5 Snatch grip Deadlifts (empty bar)<br>4 High Hang Muscle...
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