Workouts

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 6 min Amrap :30 Ski or Row 6 Lunges 6 lightweight Alt Dumbbell Snatch 12 Step upsMetcon (AMRAP - Reps) Team of 2 16 min Amrap Partner 1: [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump! (Push/Pull) (Checkmark)2 sets: 8-7-6-5-4-3-2-1 Dumbbell Deficit Push Ups (2x50/35) Bent Over Dumbbell Row (50/35) -Rest 1:1- 8-7-6-5-4-3-2-1 Strict Pull Ups Dumbbell Bench Press (50/35) -Rest 1:1 between [...]

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 [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up Rowling 100m +/- Penalty: Burpees - 4 Max each round -Into- 5 min 5 Air Squats 5 Double Dumbbell Strict Press 5 Double Dumbbell Thrusters 5 Lunges R/L [...]

CrossFit FC East - BodybuildingView Public WhiteboardFunctional Pump (Shoulders & Arms) (Checkmark)10-9-8-7-6-5-4-3-2-1 Strict Chin Ups Strict Ring (OR Bar) Dips -rest 5 minutes- 10-9-8-7-6-5-4-3-2-1 Dumbbell Z Press (2x50/35) *10 Preacher Curls and 10 Barbell Skull [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up 1:00 Air Bike 6 PVC Pass Throughs 6 PVC Around the Worlds (3 per side) 6 PVC Good Mornings 1:00 Air Bike 6 Dead Bugs 6 light Alt [...]

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 [...]

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 [...]

CrossFit FC East - L.I.F.E.View Public WhiteboardWarm-up -Hip Halo- 10 Side Step R/L 10 Glute Bridge 10 Single Leg Glute Bridge 10 Bird Dogs 10 Air Squats -Into- 1-2 sets 200m Ski (or Row) 2 [...]