CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 8 rounds of Air Bike (20-sec work + 10-sec rest) Then 2 rounds 8 Russian Kettlebell Swings 8 Push-ups 20-sec plankMetcon (AMRAP - Rounds and Reps) 15 Minute Amrap 12/9 Calories on [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)AMRAP 7 Minutes 1000m Ski (OR Row) In remaining time: Max reps Strict Handstand Push Ups -rest 5 minutes- AMRAP 7 Minutes 1000m Ski (OR Row) In remaining [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 mins 30-sec row 8 Light weight wall balls 8 Sit-ups 8 Push-ups 10 Around the world 10 Pass-throughsMetcon (Time) Team of 2 For Time 4000/3000m Row One partner rows while the [...]

CrossFit FC East - BodybuildingView 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 their base programming [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Legs & Core) (Checkmark)6 sets: 12/10 Calorie Echo Bike 12 Deadlifts (225/155)* 12/10 Calorie Echo Bike -rest 2:00 between sets- 4 sets: 8 Barbell Hip Thrusts (heavy) 12 GHD Side Crunch [...]

CrossFit FC East - Burgener Strength (Oly)View Public Whiteboard ()Warm Up (No Measure)1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. Mayhem Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 30-second Bike Erg or Air Bike 3 Arm Circles (Small, Medium, Large) 3 Air Squats 3 PVC Good Mornings 3 Bird Dogs (each) 9 Heel/Toe RocksMetcon (AMRAP - Rounds and Reps) 10 [...]

CrossFit FC East - BodybuildingView Public WhiteboardBodybuilding 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 moderate [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Crossover Symmetry or Banded 7s Hip Halo Then 2 rounds 4 Sandbag Cleans (or DB Hang Power Cleans) 4 Devils Press 8 Box Jumps (or Step Ups)Metcon (4 Rounds for reps) 4 [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)10:00 AMRAP 300m Row (easy/moderate pace) 5 Bench Press (225/135)* -rest 5:00- 10:00 AMRAP 100ft Dumbbell Farmer Carry (2x100/70) 10 Deficit Push Ups (6/4 inches) -rest 5:00- Accumulate unpartitioned: 75 [...]