WOD

Mayhem Affiliate 02/25/2023

Mayhem Affiliate 02/25/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateHip Halo Warmup-into-6:00 AMRAP 30-sec bike erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold 2. Workout Prep3 sets (each) 100m Bike Erg 2 Sandbag Squats (build in weight each set) Workout (Time) Donkey + Dragon Freedom (RX’d)Teams of 2For Time2000/1750m Bike Erg […]

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Mayhem Affiliate 02/26/2023

Mayhem Affiliate 02/26/2023 Warm-up Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (3 Rounds for reps) Ski/Row and Bike Workouts 3 Sets500m Row or Ski at RPE71 Min Echo Bike at RPE7*Rest 3 Min between sets. *Score Echo Bike Calories. Workout Two (Checkmark) “I like that boulder, that’s […]

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Mayhem Affiliate 02/27/2023

Mayhem Affiliate 02/27/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate30/24 Calorie Machine (3:00 Time Cap)-into-8:00 Amrap30 sec single/double unders5 Deadlifts (empty bar – build across sets)5 Up Downs to Seal Pose10 Lateral Bar Hops 2. Strength PrepAthletes will be performing deadlifts at 80% for 5×3. Athletes should always view the deadlift as a push […]

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Mayhem Affiliate 02/27/2023

Mayhem Affiliate 02/27/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate30/24 Calorie Machine (3:00 Time Cap)-into-8:00 Amrap30 sec single/double unders5 Deadlifts (empty bar – build across sets)5 Up Downs to Seal Pose10 Lateral Bar Hops 2. Strength PrepAthletes will be performing deadlifts at 80% for 5×3. Athletes should always view the deadlift as a push […]

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Mayhem Affiliate 02/28/2023

Mayhem Affiliate 02/28/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate*Hip Halo Warm Up-into-8:00 Amrap30-sec bike erg (easy)20-sec bike erg (mod)10-sec bike erg (high)10 plate toe taps (each side)5 Box Jumps5 Kettlebell Swings to eye level (focus on hip extension)5 back Squats (empty bar – build across sets) 2. Strength PrepAthletes are Back Squatting at […]

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Mayhem Affiliate 03/01/2023

Mayhem Affiliate 03/01/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateCrossover Symmetry Or Banded 7’s-into-6:00 Amrap30-sec row (easy)20-sec row (mod)10-sec row (high)5 DB Squat Cleans (lightweight – build across)5 Bench Press (empty bar – build across sets) 2. Strength PrepAthletes will be benching at 80% for 5 x 3. Athletes should load the shoulders down […]

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Mayhem Affiliate 03/02/2023

Mayhem Affiliate 03/02/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart RateTabata Assault Bike (8 sets)* 20 seconds (moderate/10 seconds (recovery) *– into –3-4 sets (10:00 time cap)10 PVC Pass Throughs5 Snatch Grip Deadlifts5 High Hang Muscle Snatch5 Snatch Push Press5 Power Snatch 2. Strength PrepAthletes have a 10 min EMOM of 5 touch-and-go Power Snatch. […]

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Mayhem Affiliate 03/03/2023

Mayhem Affiliate 03/03/2023 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate7 min AMRAP30-sec jump rope (singles or doubles)5 Deadbugs (each side)5 Single Dumbbell Deadlift (each side)5 Single Dumbbell Press (each side)3 Box Step-ups (each side)3 up-downs 2. Workout Prep1 set6 Dumbbell Snatch (moderate)3 Burpee Box Jump Overs Open Workout 23.3 Freedom (RX’d) 23.3!!!!! Last one! […]

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CrossFit – Sun, Feb 25

CrossFit – Sun, Feb 25 Workout Option 1 Miracle Child (Time) Freedom (RX’d)For Time:50 Wall Balls (20/14)50 Alternating Hang Dumbbell Clean and Jerk (50/35)50 Wall Balls (20/14)(KG conv: 9/6 WB, 22.5/15 DB) IndependenceFor Time:40 Wall Balls (20/14)50 Alternating Hang Dumbbell Clean and Jerk (35/25)40 Wall Balls (20/14)(KG conv: 9/6 WB, 15/10 DB) LibertyFor Time:25 Wall […]

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CrossFit – Mon, Feb 26

CrossFit – Mon, Feb 26 Warm-up Warm-up 1. Movement Prep/Activation8 min AMRAP:30 Air Bike5 Deadlifts (Build in weight)20-second Banded Overhead Hold5 Alternating V-Ups3 Inch Worms 2. Strength5 sets of 5 Deadlifts @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets:5/4 Calorie Air Bike5 Deadlifts2 Strict Handstand […]

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CrossFit – Tue, Feb 27

CrossFit – Tue, Feb 27 Warm-up Warm Up 1. Movement Prep/ActivationBurgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)* 5 minutes, 2-3 […]

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CrossFit – Wed, Feb 28

CrossFit – Wed, Feb 28 Warm-up Warm Up 1. Movement Prep/Activation2 sets:10 Banded Pull Aparts10 Banded Face Pulls-into-3 sets:45-second Ski (or Row)5 Bench Press (Build across sets)10 Bird Dogs5 Downward Dog/Seal Pose 2. Strength5 sets of 5 Bench Press @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout […]

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CrossFit – Thu, Feb 29

CrossFit – Thu, Feb 29 Warm-up Warm Up 1. Movement Prep/Activation2:00 Row-into-6 min AMRAP30-second Jump Rope5 Dynamic Squat Stretches.5 Back Squats (Build in weight)4 Box Jumps (low) 2. Strength5 sets of 5 Back Squats @70% of Heavy Single (Week 1)* Complete a set on the 2 minutes * 3. Workout Prep2 sets10 Double unders5 Dumbbell […]

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CrossFit – Fri, Mar 1

CrossFit – Fri, Mar 1 Warm-up Warm Up 1. Movement Prep/Activation3 sets1:00 row (easy pace)5 Alternating V-ups (each side)5 Wall Balls (focus on breathing and arm cycling)5 Power Cleans (build across)3 Burpee Pull-Ups 2. Workout Prep1 set5/4 Calorie Row3 Toes to Bar5 Wall Balls3 Power Cleans (80% of Workout Weight)1 Muscle Up or Burpee Pull-Ups […]

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CrossFit – Sat, Mar 2

CrossFit – Sat, Mar 2 Warm-up Warm Up 1. Movement Prep/Activation2 rounds1:00 Air Bike1:00 Row1:00 Run1:00 Ski10 Box Step Ups 2. Workout PrepUse this time to get stations set up and practice transitions on and off equipment. Workout Souffles (AMRAP – Reps) Freedom (RX’d)Teams of 22 Rounds5:00 Air Bike calories4:00 Row calories3:00 Run (each 50m […]

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