Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets 10 Dynamic Squat Stretches 10 Cossack Squats -into- 8:00 AMRAP 30-second Row 5 Back Squats (build across sets) 10 Calf Raises 3...
Read moreCrossFit WOD, July 24, 2024
CrossFit – Wed, Jul 24 Warm-up Warm Up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreCrossFit – Tue, Jul 23
Open Gym Strength and Conditioning – CrossFit END OF 6 WEEK CHALLENGE!! Congratulations! It is time to see if all that hard work paid off over the last 6 weeks! It is our hope that you take something from this challenge and apply it to your...
Read moreMayhem Affiliate Bodybuilding 7/23/2024
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 – Tue, Jul 23
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises 2. Workout Prep 2...
Read moreTeens – Tue, Jul 23
Open Gym Strength and Conditioning – Teens Warm-up 2:00 Jump Rope -into- 6:00 AMRAP 50m Run 8 Box Step-ups (each side) 4 Box Jumps 5 Kip Swings 5 Hanging Knee Raises Metcon (Time) 10-15-20-30 Box Jump Overs (20) 30-20-15-10 Toes to Bar...
Read moreCrossFit WOD, July 23, 2024
CrossFit – Tue, Jul 23 END OF 6 WEEK CHALLENGE!! <p>Congratulations! It is time to see if all that hard work paid off over the last 6 weeks! It is our hope that you take something from this challenge and apply it to your lifestyle...
Read moreMayhem Affiliate Bodybuilding 7/22/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump (Push/Pull) (Checkmark) INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY...
Read moreCrossFit – Mon, Jul 22
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts...
Read moreTeens – Mon, Jul 22
Open Gym Strength and Conditioning – Teens Warm-up 3:00 Air Bike -into- 8:00 AMRAP 10 Banded Good Mornings 10 Box Step Ups 10 Deadbug 10 Russian Kettlebell Swings (light) 5 Deadlifts (empty bar-build across sets) Deadlift (Build up to a...
Read moreCrossFit WOD, July 22, 2024
CrossFit – Mon, Jul 22 Warm-up Warm-up <p><span style="background-color:rgb(255,255,255);color:rgb(103,106,108);font-size:13px;"><strong>1. Movement Prep/Activation</strong></span><br><span...
Read moreCrossFit WOD, July 21, 2024
CrossFit – Sun, Jul 21 Workout Option 1 Jelly-Filled (Time) <p>Freedom (RX’d)</p><p>10-9-8-7-6-5-4-3-2-1 Shuttle Runs<br>6 Line Facing Burpees after each round</p><p>Each shuttle run rep is 25 feet...
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