WOD

WOD for Sunday, October 9th 2022

Sunday, October 9th 2022 Warm-up A. General Amrap 7 minutes Run 200m/Row 150 10 Wide stance unweighted good morning 10/10 Hip Hikes: B. Mobility Shoulder Hip Ext 3 x 20s on/10s Off C. Specific 3 sets – A skips + 50ft sprint – Butt kicks + 50ft sprint – 200m Hips only rowing or legs […]

Mayhem Affiliate 10/07/2023

Mayhem Affiliate 10/07/2023 Warm-up Warm-up 1. Movement Prep/Activation2 sets:1:00 Ski1:00 Bike1:00 Row-rest 15 seconds between –-into-3 rounds5 Alternating Dumbbell Bench Press (build across rounds)10ft Sled Push (build across rounds) or 6 lunges 2. Workout Prep1 set:5 Dumbbell Bench Press (at workout weight)10ft Sled Push (at workout weight) or 6 lunges Workout Option 1 Mayhem Affiliate […]

Mayhem Affiliate 10/08/2023

Mayhem Affiliate 10/08/2023 Workout Option 1 Workout 1 (12 Rounds for reps) “The limit does not exist” Freedom (RX’d)Every 1:00 (12:00)4x50ft Shuttle Run8 Toes to Bar IndependenceEvery 1:00 (12:00)4x50ft Shuttle Run6 Toes to Bar LibertyEvery 1:00 (12:00)3x50ft Shuttle Run8 Hanging Knee Raises Target Time Each set: 30-40 seconds Time Cap Each Set: 45 seconds Workout […]

Mayhem Affiliate 10/09/2023

Mayhem Affiliate 10/09/2023 Warm-up Warm-up 1. Movement Prep/Activation3 sets:20 Plate Toe Touches5 Up Downs10 PVC Pass Throughs5 PVC Overhead Squats– into –3 sets (Empty Barbell)3 Hang Snatch High Pull3 Hang Muscle Snatch3 Snatch Push Press3 Hang Squat Snatch 2. Strength PrepHang Squat Snatch:– Establish a 3 RM for the day (10-12 minutes)-into-3 Snatch Deadlift x […]

Mayhem Affiliate 10/10/2023

Mayhem Affiliate 10/10/2023 Warm-up Warm-up 1. Movement Prep/ActivationHinshaw Warm Up 2. Workout Prep3 sets100m Run (build in pace)6/5 Calorie Row (build in pace)1 Zombie Rope (build in progression) Workout Workout (Time) “The Great British Bake Off” Freedom (RX’d)1000m Run100/80 Calorie Row10 Rope Climbs (Or 40 Strict Pull Ups)*Partition any way* Independence800m Run80/65 Calorie Row8 Rope […]

Mayhem Affiliate 10/11/2023

Mayhem Affiliate 10/11/2023 Warm-up Warm-up 1. Movement Prep/Activation2:00 Machine-into-Hip Halo Warm Up-into-3 sets:30-seconds Single Unders10 Deadbugs5 Deadlifts (empty bar)5 Hang Muscle Cleans (empty bar)5 Back Squats (empty bar) 2. Strength PrepBack Squat:– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the […]

Mayhem Affiliate 10/12/2023

Mayhem Affiliate 10/12/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s Warm Up-into-3 sets:5 Roll and Reach10 Alternating V-Ups10-second Hand Stand Hold10 Single Arm Dumbbell Shoulder Press (each) 2. Strength PrepShoulder Press:– Establish a 10 RM for the day. Then, perform a drop set of 8-10 reps at 85-90% and 8-10 reps 80-85% of […]

Mayhem Affiliate 10/13/2023

Mayhem Affiliate 10/13/2023 Warm-up Warm-up 1. Movement Prep/ActivationBanded 7’s + Hip halo-into-Every 1:00 (8:00)10 Plate Hops5 Dumbbell Deadlifts (Light)2 Up Downs 2. Workout Prep2 sets20 sec. Air Bike (workout pace)20 ft Farmer Carry (start light and add weight on the second set) Workout Workout (6 Rounds for reps) Cupcake Wars Freedom (RX’d)2:00 Amrap (6 sets)20/15 […]

CrossFit – Sun, Oct 6

CrossFit – Sun, Oct 6 Workout Option 1 Let’s Make a Deal (Time) Freedom (RX’d)For Time:1600m Run*Every 1:00, including 0:00 perform 8 Push Ups IndependenceFor Time:1200m Run-Every 1:00, including 0:00 perform 6 push ups LibertyFor Time:800m Run-Every 1:00, including 0:00 perform 4 push ups Target TIme: 10-12 minutes Time Cap: 16 minutes Workout Option 2 […]

CrossFit – Mon, Oct 7

CrossFit – Mon, Oct 7 Warm-up Warm-up 1. Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00)* 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into-3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)* 5 minutes, 2-3 Ttimes through * Focus […]

CrossFit – Tue, Oct 8

CrossFit – Tue, Oct 8 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Air Bike3:00 Run-into-2 Sets:5/4 Calorie Air Bike (build in pace)50m Run (build in pace)10 Walking Lunge Steps5 Pike Push Ups 2. Workout PrepAfter the warm-up, athletes should be good to go. Gymnastics Strict Handstand Push-ups: Week 6 (AMRAP – Reps) This is the […]

CrossFit – Wed, Oct 9

CrossFit – Wed, Oct 9 Warm-up Warm Up 1. Movement Prep/Activation 2 sets:10 Banded Pass Throughs10 Dynamic Squat Stretch-into-8:00 AMRAP10 Cossack Squats5 Hang Power Snatches empty bar10 Box Step Ups 5 Back Squat (Build in weight)10 Deadbugs 2. Strength6 sets x 4 Back Squats (75%)-Complete a set every 1:45- 3. Workout Prep3 sets:3 Hang Power […]

CrossFit – Thu, Oct 10

CrossFit – Thu, Oct 10 Warm-up Warm Up 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s-into-8:00 AMRAP45-Second Row10 Ring Rows10 Single Dumbbell Shoulder Press (each) 2. Workout Prep2 sets:5/4 Calorie Row (build in pace)4 Pull Ups2 Strict Handstand Push Ups Workout Shere Khan the Tiger (5 Rounds for reps) Freedom (RX’d)5 sets:21/16 Calorie Row15 Pull-ups9 […]

CrossFit – Fri, Oct 11

CrossFit – Fri, Oct 11 Warm-up Warm Up 1. Movement Prep/Activation 8:00 AMRAP10 Glute Bridges10 Deadbugs10 Single Arm Dumbbell Bench (each)5 Roll and Reach5 Deadlifts (empty bar – build across sets) 2. Strength6 sets x 4 Deadlifts (75%)-Complete a set every 1:45- 3. Workout Prep2 sets:4 Push Ups4 Air Squats4 Bench Press (build in weight)4 […]

CrossFit – Sat, Oct 12

CrossFit – Sat, Oct 12 Warm-up Warm Up 1. Movement Prep/Activation 3:00 Machine-into-10:00 AMRAP2x50ft Shuttle Run10 Alternating V-ups10 Box Step Ups30 second Ski (Or Row)3 inchworms30 Single Unders 2. Workout Prep1 set: (With Partner)2x50ft Shuttle (at workout pace)5 GHDs2 Dumbbell Box Step Overs100m Ski (at workout pace)2 Burpee Pull Ups10 Double Unders Workout Bagheera the […]

WOD