Open Gym Strength and Conditioning – CrossFit Workout Option 1 Cleveland Cavaliers (8 Rounds for time) Freedom (RX’d) 8 Sets (1 Set every 2 Minutes) 12/10 Calorie Row 10 Burpee over Rower Independence 8 Sets (1 Set every 2 Minutes)...
Read moreCrossFit WOD, June 16, 2024
CrossFit – Sun, Jun 16 Workout Option 1 Cleveland Cavaliers (8 Rounds for reps) <p>Freedom (RX’d)<br>8 Sets (1 Set every 2 Minutes)<br>12/10 Calorie Row<br>10 Burpee over Rower</p><p>...
Read moreMayhem Affiliate Bodybuilding 6/15/2024
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 – Sat, Jun 15
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP :30 Jump Rope 10 Skater Side Jumps 10-second Handstand Hold 5 Inch Worms 2. Workout Prep -with partner...
Read moreCrossFit WOD, June 15, 2024
CrossFit – Sat, Jun 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>:30 Jump Rope<br>10 Skater Side Jumps<br>10-second...
Read moreMayhem Affiliate Bodybuilding 6/14/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) For time: (moving at moderate pace) 1-2-3-4-5-6 Wall Walks 20 Calorie Ski Erg 80ft Dumbbell Overhead Carry (2×50/35) (OR 40ft...
Read moreCrossFit – Fri, Jun 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation -Hip halo activation- -Crossover symmetry- into 500 meter easy row -then- 3 sets 15 Barbell RDL’s 15 Barbell back squats 15 Barbell...
Read morePre Teens (8-12) – Fri, Jun 14
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Rounds 150m Row 5 PVC Good Mornings 5 Kip Swings 5 PVC Deadlifts Skill Kettlebell Swings and Jumping Pull-ups Metcon (Time) “Lil’ Helen” 3 rounds 200m Run (or...
Read moreCrossFit WOD, June 14, 2024
CrossFit – Fri, Jun 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>-Hip halo activation-</p><p>-Crossover symmetry-</p><p>into</p><p>500 meter easy...
Read moreTeens – Thu, Jun 13
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge Metcon (Time) In 3:00 (15:00/5 round cap) 2 rounds 50ft Single Arm Dumbbell Overhead...
Read moreCrossFit – Thu, Jun 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 8:00 AMRAP 10 Alternating V-Ups 5 Kip Swings 25ft Lizard Crawl 25ft Walking Lunge 2. Workout Prep 2 sets: 10ft Single...
Read moreMayhem Affiliate Bodybuilding 6/13/2024
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 (5 Rounds for time) 5 sets: 50 Double...
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