WOD

Mayhem Affiliate 06/10/2023

Mayhem Affiliate 06/10/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-Hip Halo-into-3 sets30-second Row (build in pace)10 Deadbugs10 Downward Dog to Seal Pose2 Sandbag Cleans (light) or Power Clean 2. Workout Prep2 sets:5/4 Calorie Row1 Sandbag Clean (build-in weight) or Power Clean Workout Workout (5 Rounds for reps) Oscar the Grouch Freedom (RX’d)Teams of 25 sets: (each/1:1)15/12 […]

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Mayhem Affiliate 06/11/2023

Mayhem Affiliate 06/11/2023 Workout Option 1 Workout 1 (Time) Elmo Freedom (RX’d)3 Rounds30 Dumbbell Bench Press (50s/35s)30 Toes to Ring (or Toes to Bar)(KG conv: 22.5/15)  Independence3 Rounds30 Dumbbell Bench Press (35s/25s)20 Toes to Ring (or Toes to Bar)(KG conv: 15/10) Liberty3 Rounds20 Dumbbell Bench Press (light)20 Hanging Knee Raises  Target time: 8-10 minutes Time […]

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Mayhem Affiliate 06/12/2023

Mayhem Affiliate 06/12/2023 Warm-up Warm-up 1. Movement Prep/Activation10 sets“Rowling” – 1 Burpee for every meter over or under 100m (5 burpee max). Have athletes partner up and go 1:1 on sets. Partner 2 may start rowing once Partner 1 is finished on the rower. 2. Workout Prep2 sets:10 Double Unders3 Toes to Bar Workout Workout […]

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Mayhem Affiliate 06/13/2023

Mayhem Affiliate 06/13/2023 Warm-up Warm-up 1. Movement Prep/ActivationHip Halo Warm up-into-3 sets:10 Alternating V-Ups5 Tempo Air Squats3 Tempo Front Squats5 Scap Pull-ups10 Dumbbell Up right Row (each) 2. Strength PrepWork back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion. 3. […]

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Mayhem Affiliate 06/14/2023

Mayhem Affiliate 06/14/2023 Warm-up Warm-up 1. Movement Prep/Activation8 min AMRAP30 sec Row (easy)20 sec Row (mod)10 sec row (hard)4 Up-downs to seal pose + step/jump over rower2 Double Dumbbell Snatch (lightweight – build across)2 Double Dumbbell Clean and Jerk (lightweight – build across) 2. Workout Prep1 set:5/4 Calorie Row (workout pace)2 Burpee Over Rower2 Double […]

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Mayhem Affiliate 06/15/2023

Mayhem Affiliate 06/15/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s Warm Up-into-3 sets:1:00 Machine10 Alternating V-ups 5 Low Box Jumps5 Tempo Bench Press (empty bar – focus on bar path) 2. Strength PrepWork back and forth between tempo bench press and high box jumps. 3. Workout Prep1 set:4 Jumping Split Lunges 4 Abmat […]

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Mayhem Affiliate 06/16/2023

Mayhem Affiliate 06/16/2023 Warm-up Warm-up 1. Movement Prep/ActivationHip Halo Warm up-into-3 sets:30-sec Jump Rope5 Updowns to Seal Pose3 Deadlifts (empty bar – 20-sec tempo rise)8 Pike Push-ups 2. Strength Dead-stop Deadlifts Strict handstand Pushups 3. Workout Prep2 sets:With a partner:100m Run (workout pace)3 Synchro Pull-Ups2 Box Jumps (each)5 Synchro Wall Balls Strength/Accessory Deadlift (Weight) 3 […]

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CrossFit – Sun, Jun 9

CrossFit – Sun, Jun 9 Workout Option 1 Alaska Range (Time) Freedom (RX’d)3 rounds75 Double Unders25 GHDs (Or V-Ups) Independence3 rounds60 Double Unders20 GHDs + 6in Riser (Or V-Ups) Liberty3 rounds75 Single Unders25 Sit Ups Target time: 7-8 minutes Time cap: 10 minutes Workout Option 2 Option 2: Zone 2/Recovery (Checkmark) 60 Min (Zone 2 […]

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CrossFit – Mon, Jun 10

CrossFit – Mon, Jun 10 Warm-up Warm-up 1. Movement Prep/Activation10:00 AMRAP2x50ft Shuttle Run10 Glute Bridges4 Broad Jump + Vertical Jump5 Hang Muscle Cleans (empty bar)5 Front Squats (empty bar)5 Power Cleans (empty bar) 2. Strength3 sets:10 Front Squat (60-65%)2 Seated Box Jumps-rest 2:00 between sets- 3. Workout Prep3 sets:2 Power Cleans (build in weight)1x50ft Shuttle […]

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CrossFit – Tue, Jun 11

CrossFit – Tue, Jun 11 Warm-up Warm Up 1. Movement Prep/Activation3:00 Row (build in pace)-into-3 sets10 Hollow Rocks10 Russian Kettlebell Swings (light)4 Up Downs + Jump Over Rower 2. Workout Prep2 sets:5/4 Calorie Row (build in pace)4 Kettlebell Swings (build in weight)2 Burpee Over Rower Workout Indiana Pacers (4 Rounds for reps) Freedom (RX’d)Every 6:00 […]

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CrossFit – Wed, Jun 12

CrossFit – Wed, Jun 12 Warm-up Warm Up 1. Movement Prep/Activation10:00 AMRAP30-second Air Bike 10 Bent Over Banded Rows5 Inch Worms10 Box Step Ups 2. Strength3 sets:10 Shoulder Press (60-65%)10 (L/R) Bent Over Single Arm Dumbbell Rows-rest 2:00 between sets- 3. Workout Prep2 sets:5/4 Calorie Air Bike (build in pace)3 Handstand Push Ups3 Box Jumps […]

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CrossFit – Thu, Jun 13

CrossFit – Thu, Jun 13 Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-8:00 AMRAP10 Alternating V-Ups5 Kip Swings25ft Lizard Crawl25ft Walking Lunge 2. Workout Prep2 sets:10ft Single Arm Dumbbell Overhead Walking Lunge (build in weight)4 Toes to Bar Gymnastics Test Strict Pull-up Test (Checkmark) Level 1: Find the lightest band that you can do one strict […]

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CrossFit – Fri, Jun 14

CrossFit – Fri, Jun 14 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 – Sat, Jun 15

CrossFit – Sat, Jun 15 Warm-up Warm Up 1. Movement Prep/Activation3:00 Machine-into-10:00 AMRAP:30 Jump Rope10 Skater Side Jumps10-second Handstand Hold5 Inch Worms 2. Workout Prep-with partner-5/4 Calorie Row (each)100m Run (build in pace)10ft Handstand Walk (each) Workout NBA Finals (AMRAP – Rounds and Reps) Freedom (RX’d)Teams of 2AMRAP 20 Minutes50/40 Calorie Row (shared)400m Run (together)50/40 […]

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