CrossFit – Sun, Dec 31 Workout Option 1 Cotton-headed ninny muggins (Time) <p>Freedom (RX’d)<br>For Time:<br>150 Kettlebell Swings (53/35)<br>*Every time you stop, break, put the kettlebell down, perform 10...
Read moreMayhem Affiliate Bodybuilding 12/30/2023
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, Dec 30
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 1 set: 2:00 Ski or Row 2:00 Bike (slow and steady) 2. Workout Prep 1 set: 5/4 Calorie Ski or Row 5/4 Calorie Bike (at workout pace)...
Read moreCrossFit WOD, December 30, 2023
CrossFit – Sat, Dec 30 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>1 set:<br>2:00 Ski or Row<br>2:00 Bike<br>(slow and steady)<br><br><strong>2. Workout...
Read moreMayhem Affiliate Bodybuilding 12/29/2023
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 – Fri, Dec 29
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 4:00 Machine -into- 4:00 AMRAP 4 Inch Worms 4 Up-Downs to Target 3 Burpees to Target 20-second Air Bike (mod-fast) 2. Workout Prep 1 set...
Read morePre Teens (8-12) – Fri, Dec 29
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 8:00 100m Run 10 Air Squats 10 Push Ups 10 Sit Ups Skill Front Squat -Review Front Squat emphasizing high elbows/upright torso Metcon (Time) 2 Rounds 50 Jump Rope 40 Sit Ups 30...
Read moreCrossFit WOD, December 29, 2023
CrossFit – Fri, Dec 29 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>4:00 Machine<br>-into-<br>4:00 AMRAP<br>4 Inch Worms<br>4 Up-Downs to Target<br>3 Burpees to...
Read moreCrossFit – Thu, Dec 28
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at...
Read moreMayhem Affiliate Bodybuilding 12/28/2023
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, December 28, 2023
CrossFit – Thu, Dec 28 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 – Wed, Dec 27
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 5 sets: Rowling to 100m Penalty = Burpee Box Step Overs (Max 5) 2. Workout Prep 2 sets: 30-second Air Bike (moderate pace) 30-second...
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