Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation Hip Halo Warm-Up -into- 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Ring Rows 2. Workout Prep 3 sets: 2 Front Squats...
Read moreTeens – Mon, Jul 15
Open Gym Strength and Conditioning – Teens Warm-up Hip Halo Warm-Up -into- 8:00 AMRAP 3 Front Squats 4 Up Downs Over Bar 5 Kip Swings 10 Ring Rows Metcon (2 Rounds for time) 3 Rounds 10 Front Squats (95/65) 10 Bar Facing Burpees 8 Pull Ups...
Read moreCrossFit WOD, July 15, 2024
CrossFit – Mon, Jul 15 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo Warm-Up<br>-into-<br>8:00 AMRAP<br>3 Front Squats<br>4 Up Downs Over Bar<br>5 Kip...
Read moreCrossFit – Sun, Jul 14
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Girl on Fire (Time) Freedom (RX’d) 5 rounds 300/250m Row 10 Devils Press (50s/35s) (KG conv: 22.5/15 DBs) Independence 5 rounds 300/250m Row 10 Devils Press (35s/25s) (KG...
Read moreCrossFit WOD, July 14, 2024
CrossFit – Sun, Jul 14 Workout Option 1 Girl on Fire (Time) <p>Freedom (RX’d)</p><p>5 rounds<br>300/250m Row<br>10 Devils Press (50s/35s)<br>(KG conv: 22.5/15 DBs)<br>...
Read moreMayhem Affiliate Bodybuilding 7/13/2024
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 – Sat, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 2 Zombie Rope Climbs 10-second Handstand Hold 5 Pike Push Ups 100m Jog 2. Workout Prep 2 sets (with team...
Read moreCrossFit WOD, July 13, 2024
CrossFit – Sat, Jul 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>3:00 Machine<br>-into-<br>10:00 AMRAP<br>2 Zombie Rope Climbs<br>10-second Handstand...
Read morePre Teens (8-12) – Fri, Jul 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Sets 100m Run (Faster each Round) 10 PVC Press 10 Sit Ups 10 Jump Squats Skill Handstand Shoulder Taps *Perform on the wall, scale to plank shoulder taps Metcon (AMRAP –...
Read moreMayhem Affiliate Bodybuilding 7/12/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) 8 sets (1 set every 2 minutes) 10 Strict Press (95/65) (aiming for unbroken each set) 200m Row -rest until 20 minutes- 4 sets: 12 Barbell...
Read moreCrossFit – Fri, Jul 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Cossack Squats 10 Banded Pass Throughs 10 Banded Strict Press -into- 8:00 AMRAP 5 Kip Swings 5 Hang Muscle Snatch (empty bar) 5...
Read moreCrossFit WOD, July 12, 2024
CrossFit – Fri, Jul 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong></p><p>2 sets<br>10 Cossack Squats<br>10 Banded Pass Throughs<br>10 Banded Strict...
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