WOD

We are closed in observance of Labor Day. See you on Tuesday!

STRENGTH 5×3 Back Squat @ 75% 1 RM Back Squat*One set every 2 minutes. CONDITIONING Partner Throwdown:800m Run (together)100 Thrusters (95/65)60 Bar Muscle Ups

HERO WOD “Kabul 13”For TimeBuy-In: 2,021 meter RowThen, 13 Rounds:8 Snatches (115/85 lb)26 AbMat Sit-Ups Background: This workout is dedicated to the 13 service members –... Read More

STRENGTH High Hang Muscle Clean 3×5, 50%, 60%, 65%*One set every 3:00 CONDITIONING “Bike to Work”35 Toes to bar100/75 Calorie Echo Bike35 Chest to bar... Read More

STRENGTH High Hang Snatch 5×3, 50%, 60%, 65%, 70%, 70%*One set every 2:00 CONDITIONING “Shuttle to Overhead”From 0:00-2:00 (2 minutes)Run 200 mMax shoulder to overhead... Read More

STRENGTH 5×3 Front Squat @ 80% 1 RM Front Squat*One set every 2:00 CONDITIONING “Hat Trick”3 sets:50ft shuttle Run (2x25ft)20 Wall Balls (20/14)6 Dumbbell Squat... Read More

CONDITIOINING Hero WOD “Holleyman”30 rounds:5 Wall Balls (20/14) (10’/9’)3 Handstand Push Ups1 Power Clean (225/155)

STRENGTH Power Clean 5-4-3-2-1-1, 60%, 65%, 70%, 85%, 90%, 90% CONDITIONING “Cheese Pizza”AMRAP 10 minutes100m Run [each round add 100 meters]10 Ring Push Ups15 Toes... Read More

*While we usually have Thursdays programmed as a Hero WOD or CrossFit Benchmark, Mayhem has programmed Hero WOD “Holleyman” for Friday so please plan accordingly.... Read More

GYMNASTICS SKILL 12 minute EMOModd minute: 4 Rig Around the Worlds [right/left = 2 reps]even minute: 8 Alternating Leg Kipping Toes To Bar CONDITIONING “Hawaiian... Read More