Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 round: 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk – feet turned out 10 yd walk – feet...
Read moreCrossFit WOD, May 27, 2024
CrossFit – Mon, May 27 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>1 round:<br>10 yd walk on toes<br>10 yd walk on toes backwards<br>10 yd walk on heels<br>10 yd walk...
Read moreCrossFit – Sun, May 26
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Chani (Time) Freedom (RX’d) For Time: 100/80 Calorie Air Bike 100 Single Arm Dumbbell Push Press (50/35) (KG conv: 22.5/15) Independence For Time: 90/75 Calorie Air Bike...
Read moreCrossFit WOD, May 26, 2024
CrossFit – Sun, May 26 Workout Option 1 Chani (Time) <p>Freedom (RX’d)<br>For Time:<br>100/80 Calorie Air Bike<br>100 Single Arm Dumbbell Push Press (50/35)<br>(KG conv: 22.5/15)</p><p>...
Read moreMayhem Affiliate Bodybuilding 5/25/2024
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 moreCrossFit – Sat, May 25
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10 Cossack Squats 5 Hang Muscle Cleans (empty bar) 5 Front Squats (empty bar) 3 Up Downs + Box Step Up 2. Workout...
Read moreCrossFit WOD, May 25, 2024
CrossFit – Sat, May 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10 Cossack Squats<br>5 Hang Muscle Cleans (empty bar)<br>5 Front Squats...
Read moreMayhem Affiliate Bodybuilding 5/24/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 5 sets: 12 Barbell Strict Press at RPE 7 10 Single Dumbbell Hammer Curls (each side) at RPE 7 8 Dumbbell French Press at RPE 7 6 Wall...
Read morePre Teens (8-12) – Fri, May 24
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 Sets 50 Jump Jacks 15 Sit Ups 10 DB Press Metcon (Time) 16-14-12-10-8 Single Dumbbell Devil Press 32-28-24-20-16 V-Ups -I want this to be a quick but hard workout. DB weight...
Read moreCrossFit – Fri, May 24
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Every minute (9:00) Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings Minute 2: 10/8 Calorie Row (build in pace) Minute 3: 5 Seated...
Read moreCrossFit WOD, May 24, 2024
CrossFit – Fri, May 24 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Every minute (9:00)<br>Minute 1: 3 Inch Worms + 6 Russian Kettlebell Swings<br>Minute 2: 10/8 Calorie Row (build...
Read moreTeens – Thu, May 23
Open Gym Strength and Conditioning – Teens Warm-up Burgener Warm Up (Clean) Power Clean (8 minutes to establish a Heavy Power Clean) Grace (Time) For Time: 30 Clean and Jerks, 135# / 95# For Time 30 Clean and Jerks (95/65)
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