CrossFit WOD, October 2, 2023
Mayhem Affiliate 10/02/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover or Banded 7’s + Hip Halo Warmup-into-6:00 AMRAP5 Tempo Air Squats5 Kip swings on Rings5 Hand Release Pushups3 Hang Power Cleans (empty bar – build across) 2. Workout Prep3 sets5 Air Squats1 Muscle Up3 Hang Power Cleans (build in weight) Workout Nasty Girls (Time) 3 Rounds for […]
CrossFit WOD, October 1, 2023
Mayhem Affiliate 10/01/2023 Registration for the Fall TransPHORMation Challenge begins Monday, October 2nd! Check your email for more details! Workout Option 1 Workout 1 (Time) Potato Gnocchi Freedom (RX’d)5 rounds:20/16 Calorie Row15 GHD Sit Ups Independence5 rounds:16/13 Calorie Row12 GHD Sit Ups + 6in Riser Liberty5 rounds:12/10 Calorie Row15 Sit Ups Target Time Each set: […]
CrossFit WOD, September 30, 2023
Mayhem Affiliate 09/30/2023 Registration for the Fall TransPHORMation Challenge begins Monday, October 2nd! Check your email for more details! Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-Banded 7’s + Hip Halo-into-10:00 Amrap100m Run (build in pace)5 Wall Ball Front Squats5 Wall Ball Push Press5 Pike Push Ups10 Deadbugs 2. Workout Prep2 sets: (with partner)100m Partner Run 5 […]
CrossFit WOD, September 29, 2023
Mayhem Affiliate 09/29/2023 Registration for the Fall TransPHORMation Challenge begins Monday, October 2nd! Check your email for more details! Warm-up Warm-up 1. Movement Prep/ActivationHip Halo Warm Up-into-3 sets:10 Box Step Ups10 Deadbugs30-Second Knee Plank5 Back Squats (Build in weight, stay light) 2. StrengthHeavy 10-rep Back Squat 3. Workout PrepWith Partner:3 sets:4 Box Step Ups (each)1 […]
CrossFit WOD, September 28, 2023
Mayhem Affiliate 09/28/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo Warmup-into-6:00 AMRAP30-second Air Bike10 Suitcase Sit Ups8 Alternating Dumbbell Snatches (light weight, practice the transition) 2. Workout Prep3 sets:5/4 Calorie Air Bike (build in pace)3 V-Ups4 Alternating Dumbbell Snatch (build in weight) Workout Workout (2 Rounds for reps) French Fried […]
CrossFit WOD, September 27, 2023
Mayhem Affiliate 09/27/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (Clean) + Skill Transfer (if time allows)* 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 times through* Focus on footwork […]
CrossFit WOD, September 26, 2023
Mayhem Affiliate 09/26/2023 Fall TransPHORMation Challenge starting soon! Check your email for more information. Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s Warm Up-into-6:00 AMRAP5 Step Back Lunges (each side – build across)3 Inch Worms3 reps of Half-Wall Walks with 5-sec hold at the halfway point on the wall 2. Workout Prep2 sets:4 Single […]
CrossFit WOD, September 25, 2023
Mayhem Affiliate 09/25/2023 Fall TransPHORMation Challenge starting soon! Check your email for more information. Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine (easy pace)-into-Burgener Warm-Up (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 […]
CrossFit WOD, September 24, 2023
Mayhem Affiliate 09/24/2023 Fall TransPHORMation Challenge starting soon! Check your email for more information. Workout Option 1 Workout 1 (8 Rounds for reps) Thai Curry Freedom (RX’d)Every 2:00 (8 sets)12 Box Jump Overs (24/20)16 Wall Ball Sit Ups (20/14)(KG conv: 9/6 WB) IndependenceEvery 2:00 (8 sets)12 Box Jump Overs (20/16)16 Wall Ball Sit Ups (14/10)(KG […]
CrossFit WOD, September 23, 2023
Mayhem Affiliate 09/23/2023 Fall TransPHORMation Challenge starting soon! Check your email for more information. Warm-up Warm-up 1. Movement Prep/ActivationEvery min (6:00)Min 1: 45sec. MachineMin 2: 45Sec Jump Rope – into –3 sets10 Goblet Squats10 Single Arm Up Right Rows (each)3 Inch Worms 2. Workout Prepset 1:2 Rope Pull-Ups (1 each arm)10 Sec. Ski Erg (workout […]