CrossFit WOD, November 30, 2023

Mayhem Affiliate 11/30/2023 Warm-up Warm-up 1. Movement Prep/Activation Tabata (20 seconds on/10 seconds rest)4 sets (each)RowRussian Kettlebell SwingsUp Downs 2. Workout Prep2 sets:5/4 Calorie Row4 Kettlebell Swings (build in weight) Workout Workout (Time) Smells like Teen Spirit Freedom (RX’d)3 Rounds30/24 Calorie Row30 Kettlebell Swings (53/35)(KG conv: 24/16) Independence3 Rounds25/20 Calorie Row30 Kettlebell Swings (35/26)(KG conv: […]

CrossFit WOD, November 29, 2023

Mayhem Affiliate 11/29/2023 Warm-up Warm-up 1. Movement Prep/ActivationCrossover Symmetry or Banded 7’s + Hip Halo-into-2 sets:10 PVC Pass Throughs5 Snatch Grip Push Press (PVC)5 Overhead Squats (PVC)-into-3 sets: (build in weight/ stay light)2 Snatch Grip Push Press1 Overhead Squat 2. Strength Prep2 Snatch Push Press + 1 Overhead Squat:– Work up to a heavy in […]

CrossFit WOD, November 28, 2023

Mayhem Affiliate 11/28/2023 Warm-up Warm-up 1. Movement Prep/Activation2 sets:10 Banded Fire hydrants (each)10 Banded Squats20 Line Hops-into-6:00 Amrap1x50ft Shuttle Run5 Deadlifts (empty bar)5 Front Squats10 Hollow Rocks10 Roll and Reach 2. Strength Prep5 sets x 3 Deadlifts @80% of 1RM* Complete a set on the 2 minutes * 3. Workout Prep2 sets:1x50ft Shuttle Run2 Front […]

CrossFit WOD, November 27, 2023

Mayhem Affiliate 11/27/2023 Warm-up Warm-up 1. Movement Prep/Activation3 sets:10 PVC Pass Throughs10 Banded Face Pulls10 Banded Fire Hydrants-into-3 sets:3 Inch Worms 10 Hang Alternating Dumbbell Snatch (light)10 Kip Swings on Rings or Bar5 Wall Ball Thrusters 2. Workout Prep2 sets:3 Hand Release Push Ups4 Dumbbell Snatches (build-in weight)3 Toes to Rings4 Wall Balls Workout Workout […]

CrossFit WOD, November 26, 2023

Mayhem Affiliate 11/26/2023 Workout Option 1 Workout (Distance) “I guess what I’m trying to say is, I’m very thankful that all your Thanksgivings sucked” Freedom (RX’d)Every 2:00 (10 sets)20-second Max Calorie Air Bike*Stay on the bike and pedal slowly until the next 2:00.**Scored by total calories IndependenceNo Change to Workout LibertyNo Change to Workout Target […]

CrossFit WOD, November 25, 2023

Mayhem Affiliate 11/25/2023 Warm-up Warm-up 1. Movement Prep/Activation3:00 Machine-into-3 sets:10 Box Step Ups10 Deadbugs 10 Hang Alternating Hang Dumbbell Snatch (light) 2. Workout Prep2 sets: (With partner)2 Dumbbell Box Step Ups (build in weight and height)2 Synchro Hang Alternating Dumbbell Snatch (build in weight) Workout Workout (4 Rounds for reps) “They’ve ruined Cranberry Day.” Freedom […]

CrossFit WOD, November 24, 2023

Mayhem Affiliate 11/24/2023 Warm-up Warm-up 1. Movement Prep/Activation Crossover Symmetry or Banded 7’s + Hip Halo-into-8 min AMRAP4 Front Squats4 Shoulder Press20 Single Unders10 Alternating V-Ups 2. Workout Prep3 sets:2 Thrusters (Build in weight)10 Double Unders Workout Workout (Time) “I’m gonna take a nap. Turkey makes me sleepy.” Freedom (RX’d)10 Thrusters (135/95)100 Double Unders8 Thrusters […]

CrossFit WOD, November 23, 2023

Mayhem Affiliate 11/23/2023 Warm-up Warm-up 1. Movement Prep/Activation Burgener 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 times through […]

CrossFit WOD, November 22, 2023

Mayhem Affiliate 11/22/2023 Warm-up Warm-up 1. Movement Prep/Activation 8 min AMRAP::30 Row:30 Jog5 Heel to Toe Rocks5 Up-Downs to 6 inch Target 2. Workout Prep1 set:2 Burpee to 6in Target100m Row100m Run Workout Workout (Time) “These are my Thanksgiving Pants.” Freedom (RX’d)50 Burpees to 6in Target2000/1750m Row1600m Run Independence40 Burpees to 6 inch Target1750/1500m Row1200m […]

CrossFit WOD, November 21, 2023

Mayhem Affiliate 11/21/2023 Warm-up Warm-up 1. Movement Prep/Activation3 Rounds20 Banded Side to Side Step10 Banded Glute Bridges10 PVC Pass Throughs-into-6:00 Amrap5 Front Squats (empty bar/slow and controlled)4 Broad Jumps5 Push Press (empty bar) 2. Strength Prep2 Front Squat + 1 Push Press + 1 Push Jerk– Work up to a heavy complex in 10-12 minutes […]