*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 minutes250m Row10 Strict Ring Dips15 GHD situps (OR 15 V...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 Pizza”6 sets (1 Set Every 4 minutes)17/14 Calorie Echo Bike9 Devil Press (2×50/35)Read More

STRENGTH Tempo Back Squat (3:2:3:0) 5×5, :03 descent, :02 pause, :03 ascent, no pause CONDITIONING “Margherita Pizza”3 rounds30 Sandbag Squats (70/50)90 Double UndersRead More

STRENGTH Squat Clean 5×2, 60%, 70%, 70%, 80%, 80% CONDITIONING “You can be my Wingman any time”Partner Throwdown Friday:4 Sets20/16 Cal Row20 Synchro GHD Sit Ups40 Hang Power Cleans (135/95) (split)-Rest 2 minutes between sets-Read More

CONDITIONING CrossFit Benchmark WOD “Bear Complex”5 Rounds For LoadComplete 7 Unbroken Sets of this Barbell complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push PressThe five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to...Read More

STRENGTH Front Squat 5×3, 60%, 70%, 70%, 80%, 80% CONDITIONING “Rooster”For Time:40 Dumbbell Snatches (50/35)30 Wall Balls (30/20)20 Bar Muscle Ups30 Wall Balls (30/20)40 Dumbbell Snatches (50/35) WELLNESS WEDNESDAY 𝒀𝒐𝒖𝒓 𝑩𝒆𝒔𝒕 𝑺𝒆𝒍𝒇 starts by creating one healthy habit at a time. ✅ Get up and take a walk outside✅ Practice gratitude✅ See yourself as creative...Read More

STRENGTH High Hang Snatch 5×2, 60%, 65%, 70%, 70%, 70% CONDITIONING “Maverick and Goose”2 Sets (1 set every 10 minutes)12/10 Calorie Echo Bike12 Burpee Box Jump Overs (30/24)12/10 Calorie Echo Bike9 Burpee Box Jump Overs (30/24)12/10 Calorie Echo Bike6 Burpee Box Jump Overs (30/24)Read More

STRENGTH Back Squat 5×3, starting at 65% and ending at 85% CONDITIONING “Top Gun”10 rounds for time:10 Dumbbell Bench (2×50/35)10 Toes to BarRead More

STRENGTH Front Squat 5×1, starting at 65% and building to 85% CONDITIONING Partner Throwdown Friday:“The Lorax”AMRAP in 20 minutes1 Rope Climb (15 ft optional)10 Push Ups25’ Walking LungeWear a weight vest (20/14 lb)-alternate rounds with a partner (or rest 1:1 if individual)Read More

CONDITIONING CrossFit Benchmark WOD “Dirty Thirty” (edit) “Double Dipped”30 Box Jumps (24/20 in)30 Jumping Pull-Ups30 Kettlebell Swings (16/12 kg)30 Lunges30 Knees-to-Elbows30 Push Presses (45/35 lb)30 Back Extensions30 Wall Ball Shots (20/14 lb)30 Burpees30 Double-Unders-Rest 1:00-Go back up the list! *Optional 30min time cap if you wish to complete the accessory piece. OPTIONAL ACCESSORY 2 Rounds15...Read More