CrossFit – Sat, Jun 8 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Machine<br>-into-<br>8:00 AMRAP<br>30 seconds Single Unders or 30 Plate Hops<br>10 Suitcase...
Read moreMayhem Affiliate Bodybuilding 6/7/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Shoulders & Arms) (Checkmark) AMRAP 15 Minutes moving at moderate pace: 20 Calorie Row 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2×70/50) 10 Wall...
Read moreCrossFit – Fri, Jun 7
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Bent Over Banded Rows -into- 8:00 AMRAP 10 Dumbbell Bench Press 5 Kip Swings 10 Supinated Ring Rows :30...
Read moreCrossFit WOD, June 7, 2024
CrossFit – Fri, Jun 7 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Banded Pull Aparts<br>10 Bent Over Banded Rows<br>-into-<br>8:00 AMRAP<br>10...
Read moreCrossFit – Thu, Jun 6
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10 Dynamic...
Read moreMayhem Affiliate Bodybuilding 6/6/2024
Open Gym Strength and Conditioning – Bodybuilding () THURSDAY OVERVIEW (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have...
Read moreTeens – Thu, Jun 6
Open Gym Strength and Conditioning – Teens Warm up 1. Movement Prep/Activation and Increasing Heart Rate 2 sets: 1:00 Machine 10 Banded Shoulder Press -into- 2 sets: 10 Russian Kettlebell Swings (light) 5 Shoulder Press (empty bar) 10...
Read moreCrossFit WOD, June 6, 2024
CrossFit – Thu, Jun 6 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>1:00 Machine<br>10 Banded Shoulder Press<br>-into-<br>2 sets:<br>10 Russian Kettlebell...
Read moreCrossFit – Wed, Jun 5
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Hip Halo -into- 3 sets: 5 Deadlifts (empty bar) 5 Tempo Front Squats (empty bar) 3x50ft Shuttle Run 5 Inch Worms 2. Strength Front Squat...
Read moreMayhem Affiliate Bodybuilding 6/5/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Legs & Core) (Checkmark) 5 rounds 24 GHD Hip Extensions -rest 30 seconds- 12 Deficit Dumbbell Front Rack Step Back Lunges (Moderate) -rest 1 minute- 6 Deadlifts (Heavy)...
Read morePre Teens (8-12) – Wed, Jun 5
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 4 sets 100m Run (or 6 shuttle runs) 10 Pass Throughs 5 Inch worms with Push Up 10 Air Squats 5 PVC Shoulder Press * Each shuttle run rep is 25 feet down + 25 feet back. Skill...
Read moreCrossFit WOD, June 5, 2024
CrossFit – Wed, Jun 5 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Hip Halo<br>-into-<br>3 sets:<br>5 Deadlifts (empty bar)<br>5 Tempo Front Squats (empty...
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