CrossFit – Wed, Sep 18 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation </span><br><span style="color:rgb(103,106,108);font-size:13px;">2...
Read moreTeens – Tue, Sep 17
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms Metcon (Time) 40/32 Calorie Row 40 Hang Dumbbell Snatch (35/25) 30...
Read moreCrossFit – Tue, Sep 17
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (build in pace) -into- 6:00 AMRAP 5 Kip Swings 5 Hanging Knee Raises 8 Dumbbell Snatches (light) 4 Inch Worms 2. Workout Prep 2...
Read moreMayhem Affiliate Bodybuilding 9/17/2024
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, September 17, 2024
CrossFit – Tue, Sep 17 Warm-up Warm Up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span></p><p><span...
Read moreTeens – Mon, Sep 16
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets) Deadlift (Build up to a Heavy Deadlift 10-12 minutes...
Read moreCrossFit – Mon, Sep 16
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 2:00 Jog -into- 8:00 AMRAP 10 Glute Bridges 10 Deadbugs 10 Bird Dogs 5 Roll and Reach 5 Deadlifts (empty bar – build across sets)...
Read moreMayhem Affiliate Bodybuilding 9/16/2024
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, September 16, 2024
CrossFit – Mon, Sep 16 Warm-up Warm-up <p><span style="color:rgb(103,106,108);font-size:13px;">1. Movement Prep/Activation</span><br><span style="color:rgb(103,106,108);font-size:13px;">2:00...
Read moreCrossFit – Sun, Sep 15
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Here we go again! (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00...
Read moreCrossFit WOD, September 15, 2024
CrossFit – Sun, Sep 15 Workout Option 1 Here we go again! (8 Rounds for reps) <p><span style="color:rgb(103,106,108);font-size:13px;">Freedom (RX’d)</span><br><span...
Read moreCrossFit – Sat, Sep 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hinshaw Warm Up (10-12 minutes) -into- 8:00 AMRAP 20-second Air Bike 50m Run 30 Single Unders 2. Workout Prep 2 sets: 100m Run (at...
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