CrossFit – Wed, Feb 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>2 sets:<br>10 Roll and Reach<br>10 Dynamic Squat Stretch<br>-into-<br>8 min AMRAP<br>5 Back...
Read moreCrossFit WOD, February 13, 2024
CrossFit – Tue, Feb 13 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3 min Air Bike<br>-into-<br>3 sets<br>:30 Jump Rope<br>5 Wall Ball Squats<br>5 Wall Ball Push...
Read moreCrossFit WOD, February 12, 2024
CrossFit – Mon, Feb 12 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>Every 45 seconds for 5 sets: 125m Row<br>- into -<br>3-4 sets (10:00 time cap)<br>10 PVC Pass...
Read moreCrossFit – Sun, Feb 11
Open Gym Strength and Conditioning – CrossFit Workout Option 1 One World Trade Center (8 Rounds for time) Freedom (RX’d) 8×500/450m Row -Rest 1:00 between sets- Independence 8×450/400m Row -Rest 1:00 between sets- Liberty...
Read moreCrossFit WOD, February 11, 2024
CrossFit – Sun, Feb 11 Workout Option 1 One World Trade Center (8 Rounds for reps) <p>Freedom (RX’d)<br>8×500/450m Row<br>-Rest 1:00 between sets-<br>...
Read moreCrossFit – Sat, Feb 10
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo -into- 3 sets: 30-second Jump Rope 10 yard Walking Lunge + Torso Twist 10 Hang...
Read moreMayhem Affiliate Bodybuilding 2/3/2024
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 WOD, February 10, 2024
CrossFit – Sat, Feb 10 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>Crossover Symmetry or Banded 7’s + Hip Halo<br>-into-<br>3 sets:<br>30-second Jump Rope<br>10...
Read morePre Teens (8-12) – Fri, Feb 9
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up 7 Minute AMRAP 5 Monkey Hangs 10 Jump Squats 5 Pushups 100M Ski Skill Wall Walks Metcon (AMRAP – Rounds and Reps) 11 Minute AMRAP 6 Burpees 10 Mountain Climbers 6 Ring Rows...
Read moreCrossFit – Fri, Feb 9
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP 30-Second Row with Legs Only 30-Second Row with Arms Only 30-Second Jump Rope 5 Up Downs + Seal Pose 2. Workout Prep 1 set...
Read moreMayhem Affiliate Bodybuilding 2/2/2024
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 WOD, February 9, 2024
CrossFit – Fri, Feb 9 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>30-Second Row with Legs Only<br>30-Second Row with Arms Only<br>30-Second Jump Rope<br>5...
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