Open Gym Strength and Conditioning – Teens Warm-up 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
Read moreMayhem Affiliate Bodybuilding 4/29/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 10 Sets (1 set every 2 minutes) 10 Dumbbell Bench Press (2×70/50) 200m Run (OR 20/16 Calorie Row) -rest as needed- 5 sets: 5 Strict Chin Ups...
Read moreCrossFit WOD, April 29, 2024
CrossFit – Mon, Apr 29 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backwards<br>10 yd walk on heels<br>10 yd...
Read moreCrossFit WOD, April 28, 2024
CrossFit – Sun, Apr 28 Workout Option 1 Passionfruit (Time) <p>Freedom (RX’d)<br>30-20-10<br>Dumbbell Power Cleans (50s/35s)<br>Burpee Over Dumbbells<br>(KG conv: 22.5/15 DBs)</p><p>...
Read moreCrossFit WOD, April 27, 2024
CrossFit – Sat, Apr 27 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Every minute (7:00)<br>5/4 Calorie Row<br>4 Wall Ball Thrusters<br>3...
Read moreCrossFit WOD, April 26, 2024
CrossFit – Fri, Apr 26 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2:00 Row<br>-into-<br>3 sets:<br>5 Inch Worms<br>4 Muscle Cleans and Shoulder Press (empty...
Read moreCrossFit WOD, April 25, 2024
CrossFit – Thu, Apr 25 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>10:00 AMRAP<br>45-Second Ski (or Row)<br>10 Roll and Reach<br>10 Iron Cross<br>10...
Read moreCrossFit WOD, April 24, 2024
CrossFit – Wed, Apr 24 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)<br>* 10 minutes with a PVC or Empty Barbell...
Read moreCrossFit WOD, April 23, 2024
CrossFit – Tue, Apr 23 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>25-sec Air bike (easy)<br>25-sec Air bike (moderate)<br>10-sec Air bike (hard)<br>5...
Read moreCrossFit WOD, April 22, 2024
CrossFit – Mon, Apr 22 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>1 Round Through<br>10 yd walk on toes<br>10 yd walk to toes backwards<br>10 yd walk on heels<br>10 yd...
Read moreCrossFit WOD, April 21, 2024
CrossFit – Sun, Apr 21 Workout Option 1 Private (8 Rounds for reps) <p>Freedom (RX’d)<br>Every 2:00 (8 sets)<br>15/12 Calorie Air Bike<br>25ft Handstand Walk (Or 2 Wall Walks)</p><p>...
Read moreCrossFit WOD, April 20, 2024
CrossFit – Sat, Apr 20 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>10:00 AMRAP<br>20-second Single Unders<br>1 Zombie Rope Climb<br>5 PVC...
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