WOD

Refer A Friend

Invite A Friend To Check Us Out!
29
Aug

Tuesday, Aug 30, 2022

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 m
Max shoulder to overhead (205/125)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 400 m
Max shoulder to overhead (205/125)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 600 m
Max shoulder to overhead (205/125)

28
Aug

Monday, Aug 29, 2022

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 Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 4 minutes between sets-

25
Aug

Friday, Aug 26, 2022

CONDITIOINING

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

namesake photo
Background: U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

24
Aug

Thursday, Aug 25, 2022

STRENGTH

Power Clean 5-4-3-2-1-1, 60%, 65%, 70%, 85%, 90%, 90%

CONDITIONING

“Cheese Pizza”
AMRAP 10 minutes
100m Run [each round add 100 meters]
10 Ring Push Ups
15 Toes to Bar
20 Box Jumps (24/20)

23
Aug

Wednesday, Aug 24, 2022

*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. Thursday will be a regular WOD. Thanks!

STRENGTH

Push Press 5×5, 60%, 65%, 70%, 75%, 75+%

CONDITIONING

“Supreme Pizza”
AMRAP 10 minutes
250m Row
10 Strict Ring Dips
15 GHD situps (OR 15 V Ups)
20 Pull Ups

WELLNESS WEDNESDAY

𝗔𝗿𝗲 𝘆𝗼𝘂 𝗹𝗼𝗼𝗸𝗶𝗻𝗴 𝗳𝗼r a few new 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗿𝗲𝗰𝗶𝗽𝗲𝘀 𝘁𝗵𝗲 𝗲𝗻𝘁𝗶𝗿𝗲 𝗳𝗮𝗺𝗶𝗹𝘆 𝘄𝗶𝗹𝗹 𝗹𝗼𝘃𝗲? Check these out!

𝗘𝗴𝗴 𝗥𝗼𝗹𝗹 𝗜𝗻 𝗔 𝗕𝗼𝘄𝗹 🍲 – this one only has 3 ingredients 🤯 and it’s done in less than 15 minutes.

𝗘𝗴𝗴 𝗠𝘂𝗳𝗳𝗶𝗻𝘀 🍳 – these are a great way to be ready for your mornings!
Load with your favorite breakfast protein and veggies

𝗣𝗮𝗻𝗸𝗼 𝗖𝗿𝘂𝘀𝘁𝗲𝗱 𝗖𝗵𝗶𝗰𝗸𝗲𝗻 🍗 – you can thank me later for this one
If your kids love chicken tenders, this one is for you!

𝗥𝗼𝗮𝘀𝘁𝗲𝗱 𝗕𝗿𝗼𝗰𝗰𝗼𝗹𝗶 🥦 – this one is so easy and has turned many broccoli haters into broccoli lovers!
Looking for a new way kids will love eating their veggies? Try roasting and flavor with your favorite seasonings!

𝘐𝘵’𝘴 𝘯𝘦𝘷𝘦𝘳 𝘵𝘰𝘰 𝘦𝘢𝘳𝘭𝘺 𝘵𝘰 𝘴𝘵𝘢𝘳𝘵 𝘦𝘢𝘵𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩𝘺 𝘢𝘴 𝘢 𝘧𝘢𝘮𝘪𝘭𝘺!


22
Aug

Tuesday, Aug 23, 2022

GYMNASTICS SKILL

12 minute EMOM
odd minute: 4 Rig Around the Worlds [right/left = 2 reps]
even minute: 8 Alternating Leg Kipping Toes To Bar

CONDITIONING

“Hawaiian Pizza”
6 sets (1 Set Every 4 minutes)
17/14 Calorie Echo Bike
9 Devil Press (2×50/35)

21
Aug

Monday, Aug 22, 2022

STRENGTH

Tempo Back Squat (3:2:3:0) 5×5, :03 descent, :02 pause, :03 ascent, no pause

CONDITIONING

“Margherita Pizza”
3 rounds
30 Sandbag Squats (70/50)
90 Double Unders

18
Aug

Friday, Aug 19, 2022

STRENGTH

Squat Clean 5×2, 60%, 70%, 70%, 80%, 80%

CONDITIONING

“You can be my Wingman any time”
Partner Throwdown Friday:
4 Sets
20/16 Cal Row
20 Synchro GHD Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-