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 to Bar20 Box Jumps (24/20)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. 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 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 oneIf your kids love chicken tenders, this one is for you! 𝗥𝗼𝗮𝘀𝘁𝗲𝗱 𝗕𝗿𝗼𝗰𝗰𝗼𝗹𝗶 🥦 – this one...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