Wednesday

2022-01-19T06:15:00-06:00January 19th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)Back Squat6 set: 8 reps *Build to a moderate weight [...]

Tuesday

2022-01-18T06:15:00-06:00January 18th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose [...]

Monday

2022-01-17T06:15:00-06:00January 17th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels [...]

Saturday

2022-01-14T21:15:41-06:00January 15th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal bike 15 banded tricep extenstions (light band – [...]

Friday

2022-01-14T21:15:44-06:00January 14th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)Crossover Symmetry/Banded 7s and Banded Hip WarmupWorkoutShoulder Press*Build to a moderate weight and stay the same across all sets. Attempt to add a small [...]

Wednesday

2022-01-12T06:15:00-06:00January 12th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 15/12 bike 5 Cossack Squats (each side) 10 Kang Squats (empty barbell)WorkoutBack SquatDeadliftElevated Heel Goblet Squat4 sets: 10 reps *Build to a [...]

Tuesday

2022-01-11T06:15:00-06:00January 11th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose [...]

Monday

2022-01-10T06:15:00-06:00January 10th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5 scorpions (each side)WorkoutBench [...]

Saturday

2022-01-08T06:15:00-06:00January 8th, 2022|Workouts|

CrossFit Phos West, Frontier Performance - Mayhem BodybuildingView Public WhiteboardWarm-upWarm-up (No Measure)3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – [...]

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