CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up9:00 AMRAP 1:00 Air Bike 5 PVC Pass Throughs and Around the Worlds 5 PVC Shoulder Press 5 Dead Bugs/side 5 Roll n ReachMetcon (Checkmark)Every 2:00 (5 Rounds) 30-second Max Calorie Air Bike [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)4 sets: 8 Strict Handstand Push Up (Use a deficit if you like!) at RPE 7-8 12 Double Dumbbell Upright Row (moderate) at RPE 7-8 -Rest 1:1 between [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 AMRAP 30-second Row 3 Deadlifts (empty to build across) 3 Hang cleans (empty to build across) 10 Heel toe rock 3 Up downs + bar step overMetcon (Calories)15 min AMRAP Partner P-1 [...]

CrossFit FC East - Bodybuilding   View Public Whiteboard () Thursday Overview (No Measure) Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section. Both sections will have certain functional fitness elements in [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up2 sets 1 min on Bike 30 Single jump rope 5 Hanging Knee raises 5 Alt. V ups 5 Front squats -into- 1 set 20 Single unders 5 hanging knee raises 2 Front [...]

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 step R/L * 10 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)Every Minute (21 Minutes) 7 Rounds Minute 1: 10 Back Squats (at 65-70% of 1RM) Minute 2: 20 yard Sled Push (Heavy) Minute 3: 20 Russian Twists (L+R=1) [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up8:00 AMRAP 30-second Row 8 Lunge Steps 8 Good Mornings with PVC 8 Heel/Toe Rocks 30-second Ski or Row 8 Roll n' Reach 8 Iron Cross 10 yd. Sled Push/Pull or 10 yd. [...]

CrossFit FC East - BodybuildingView Public Whiteboard ()Bodybuilding RPE ScaleRPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-upCrossover Symmetry or Banded 7s -into- 8:00 AMRAP 30-second Ski or Row 5 Bar Push Ups 5 Sit Ups 5 Goblet SquatsMetcon (AMRAP - Rounds and Reps)22min AMRAP: 200/160m Ski or Row 10 [...]