CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 1 Round Through 10 yd walk on toes 10 yd walk to toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd lunge […]

CrossFit Armed – CrossFit View Public Whiteboard Workout Option 1 Private (8 Rounds for time) Freedom (RX’d) Every 2:00 (8 sets) 15/12 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Independence Every 2:00 (8 sets) 12/10 Calorie Air Bike 25ft Handstand Walk (Or 2 Wall Walks) Liberty Every 2:00 (8 sets) 10/8 Calorie […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Bodybuilding RPE Scale RPE 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 Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Machine -into- 10:00 AMRAP 20-second Single Unders 1 Zombie Rope Climb 5 PVC Muscle Snatch 5 PVC Push Press 5 PVC Overhead Squats 2. Workout Prep 3 sets 10 Double Unders 1 Rope Climb (build-in height) 3 OVHS (Build […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Shoulders & Arms) (Checkmark) For steady movement 10-9-8-7-6-5-4-3-2-1 Dumbbell Shoulder Press** (2x50s/35) Complete 5 Ring Dips after each set **If you can’t start out the workout unbroken for […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Machine -into- 3 sets: 5 Single Arm Dumbbell Push Press (left and right) 5 Single Arm Dumbbell Bench Press (left and right) 10 Alternating V-Ups 5 Knee Hand Release Push Ups 2. Workout Prep 2 sets: 100m Ski (Or […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – 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 Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Fire Hydrants 10 Banded Squats -into- 3 sets 10 PVC Pass Throughs 10 PVC Around the Worlds (left and right) 5 PVC Snatch Push Press 4 PVC Overhead Squats 3 PVC Pressing Snatch Balance 2 PVC […]

Announcements Armed & Fit Morning classes Monday – Friday will resume to 8 am schedule! CrossFit Armed – Mayhem Affiliate – Bodybuilding View Public Whiteboard Functional Pump (Legs & Core) (Checkmark) 6 sets: 12/10 Calorie Standing Bike Erg 10 Box Jump Overs (24/20) 8 Back Squats* (155/105) -rest 1:1 b/t sets- -rest 3-5 minutes- 4 […]

CrossFit Armed – CrossFit View Public Whiteboard Warm-up Warm Up (No Measure) 1. Movement Prep/Activation: Hinshaw Warm-Up Perform each drill for 10m out, then walk back * High knee karaoke (over, over, walk, walk) * Over hurdle (heel, toe) * Knee to chest * Figure 4 (1 sec) * Lunge with reach overhead * Lunge […]