Sign up for a 1 Week trial today.

GYM1010

Uncategorized

  • Mayhem Affiliate 03/09/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry or Banded 7’s + Hip Halo Warmup -into- 8:00 AMRAP 30 sec machine 3 Bench Press (empty bar – build across) 10 Walking Lunge Steps 2. Strength Prep Athletes will be benching at 85% for…

  • Mayhem Affiliate 03/08/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 10:00 AMRAP 30 sec Assault Bike (easy) 20 sec Assault Bike (mod) 10 sec Assault Bike (hard) 5 Knees to Elbows 5 Back Squats(empty bar – build across) 4 Updown to Seal Pose + Jump Over bar…

  • Mayhem Affiliate 03/07/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warm Up -into- 3 sets: 5 Inch Worms 10 Suitcases 10 Iron Cross 10 Scorpions 5 Deadlifts (empty bar- build across sets) 2. Strength Prep Athletes will be performing deadlifts at 85% for 5×2. Athletes…

  • Mayhem Affiliate 03/06/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit)) – into – 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + Torse Twist (each side) 5 Clean Grip…

  • Mayhem Affiliate 03/05/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout One (Time) Ski/Row and Bike Workouts 2x (600m Row or Ski at RPE5, 1 Min Rest) -Rest 2 Min- 3x (90 Sec Echo Bike at RPE8, 1 Min Rest) -Rest…

  • Mayhem Affiliate 03/04/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Jump Rope (single unders or Bike) -into- 3 sets 50ft Double Dumbbell Overhead Carry (light) 30 Second Knee Plank 3 Inch Worms 2. Workout Prep 2 sets 5/4 Calorie Bike Erg 1 Wall Walk 10 Double…

  • Mayhem Affiliate 03/03/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Crossover Symmetry Or Banded 7’s -into- 6:00 Amrap 30-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 Prep…

  • Mayhem Affiliate 03/02/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate 7 min AMRAP 30-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 Prep 1 set…

  • Mayhem Affiliate 03/01/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate Tabata Assault Bike (8 sets) * 20 seconds (moderate/10 seconds (recovery) * – into – 3-4 sets (10:00 time cap) 10 PVC Pass Throughs 5 Snatch Grip Deadlifts 5 High Hang Muscle Snatch 5 Snatch Push Press…

  • Mayhem Affiliate 02/28/2023

    CrossFit Juke Joint – CrossFit View Public Whiteboard Warm-up (No Measure) 1. Movement Prep/Activation and Increasing Heart Rate* Hip Halo Warm Up -into- 8:00 Amrap 30-sec bike erg (easy) 20-sec bike erg (mod) 10-sec bike erg (high) 10 plate toe taps (each side) 5 Box Jumps 5 Kettlebell Swings to eye level (focus on hip…