Burgener Strength (Oly) – Mon, Jul 1

2024-06-30T23:15:00-06:00June 30th, 2024|Workouts|

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side [...]

Mayhem Affiliate Bodybuilding 7/1/2024

2024-06-30T23:15:00-06:00June 30th, 2024|Workouts|

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Push/Pull) (Checkmark)10 Rounds 1:00 Bike Erg 10 Strict Chin Ups 1:00 Ski 10 Dumbbell Bench Press (2x70/50) 4 sets: 7 Tempo Single Arm Dumbbell Rows at RPE8 [...]

L.I.F.E. – Mon, Jul 1

2024-06-30T23:15:00-06:00June 30th, 2024|Workouts|

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 3 Rounds: :30 Assault Bike :10 Second Bar Hang 10 Hollow Rock 3 Light DB ManmakersMetcon (AMRAP - Rounds and Reps) 3x 5:00 AMRAP 3 Man Makers 6 [...]

L.I.F.E. – Fri, Jun 28

2024-06-27T23:15:00-06:00June 27th, 2024|Workouts|

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min AMRAP Partner 1 Bike Erg or Air Bike Partner 2 15 Jump Rope Singles (or jumping jacks) 3 Box step ups each side 10 sec Sandbag [...]

Mayhem Affiliate Bodybuilding 6/28/2024

2024-06-27T23:15:00-06:00June 27th, 2024|Workouts|

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)AMRAP 15 Minutes moving at moderate pace: 150ft Double Dumbbell (or Kettlebell) Farmers Carry (2x70/50) 20 Push Press (95/65) 250m Row -rest 3-5 minutes- [...]

L.I.F.E. – Thu, Jun 27

2024-06-26T23:15:00-06:00June 26th, 2024|Workouts|

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry Then 3 Rounds :30 Ski or Row 3 Light Dumbbell Thrusters 3 Dead Bugs (left + right = 1) 3 Iron Cross (left + right = [...]

Mayhem Affiliate Bodybuilding 6/27/2024

2024-06-26T23:15:00-06:00June 26th, 2024|Workouts|

CrossFit FC East - BodybuildingView Public Whiteboard ()Warm-up (No Measure)Monostructural/WOD 5 min Single/Double Unders -into- 5 rounds of Rowling (5 max penalty Burpee Box Jump Overs)Monostructural (Time)50-35-20 (40-28-16 Women’s Calories) Cal Ski Cal Row Cal [...]

L.I.F.E. – Wed, Jun 26

2024-06-25T23:15:00-06:00June 25th, 2024|Workouts|

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Cross Over Symmetry Then Row Warm Drill :30 Arms only :30 Legs only :30 Full Body :30 Arms only :30 Legs only :30 Full BodyMetcon (AMRAP - Rounds [...]

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