CrossFit – Sun, Jan 14 Workout Option 1 Miami River (Checkmark) <p>Freedom (RX’d)<br>Every minute (15:00)<br>5 sets<br>Minute 1: 10 Dumbbell Step Back Lunges (2×50/35)<br>Minute 2: 10 Strict Pull...
Read moreMayhem Affiliate Bodybuilding 1/13/2024
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, Jan 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- Crossover Symmetry or Banded 7’s -into- 3 sets 10 Single Arm Dumbbell Bench Press (Each) 10 Alternating V-Ups 10 Ring...
Read moreCrossFit WOD, January 13, 2024
CrossFit – Sat, Jan 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>Crossover Symmetry or Banded 7’s<br>-into-<br>3 sets<br>10...
Read moreCrossFit – Fri, Jan 12
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets: 10 PVC Pipe pass-throughs 10 PVC Around the Worlds (left and right) -into- 3 sets: :30 Jump Rope 5 Snatch Grip Deadlifts (empty...
Read moreMayhem Affiliate Bodybuilding 1/12/2024
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 morePre Teens (8-12) – Fri, Jan 12
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 3 Rounds 5 Kip Swings 10 Push Ups 15 Squats Skill Jumping Pull Ups Today we will concentrate on the negative for the skill work only. In the WOD, there is no need to hold the...
Read moreCrossFit WOD, January 12, 2024
CrossFit – Fri, Jan 12 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 sets:<br>10 PVC Pipe pass-throughs<br>10 PVC Around the Worlds (left and right)<br>-into-<br>3...
Read moreCrossFit – Thu, Jan 11
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts...
Read moreTeens – Thu, Jan 11
Open Gym Strength and Conditioning – Teens Warm-up 2 sets: 10 Banded Fire Hydrants (each) 10 Banded Glute Bridges -into- 8 min AMRAP 45-second Machine 10 Alternating V-Ups 5 Deadlifts (empty-build across sets) Deadlift (Deadlifts: –...
Read moreMayhem Affiliate Bodybuilding 1/11/2024
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)Focus: Rowling is a skill game of trying to get the erg...
Read moreCrossFit WOD, January 11, 2024
CrossFit – Thu, Jan 11 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Fire Hydrants (each)<br>10 Banded Glute Bridges <br>-into-<br>8 min...
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