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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
Bedlam Athlete #85 – Cycle #4
Saturday
A1) Weighted Single Leg DL X 6/ Leg @21X1- rest 1 Min
A2) 6-8 Kipping HSPU to Deficit – rest 1 min
A3) 12-15 Banded Russian KBS
Rest 2 mins X 3 Sets
B) Every 75 Sec X 6 Sets
3 Burpee BJ Overs (30/24)
3-4 Unbroken PC+OH @60% of C&J RM
Rest 2 mins
C) 3 Min AMRAP
24 BJ Overs (24/20)
18 Burpees
AMRAP PC (135/95)
Rest 3 mins
3 Min AMRAP
21 BJ Overs
15 Burpees
AMRAP PC (185/115)
Rest 3 mins
3 Min AMRAP
18 BJ Overs
12 Burpees
AMRAP PC (205/135)
Rest 3 mins
3 Min AMRAP
15 BJ Overs (24/20)
9 Burpees
AMRAP PC (225/155)
Bedlam Athlete #84 – Cycle #4
Friday AM Session
A) 3 Sets:
1000m Row
50 DU
25 Step Down BJ (24/20)
Rest 1:1 Work/Rest Ration
Friday PM Session
A) 10 Min EMOM
Min 1 – 4 FS @55% of FS RM
Min 2 – 5 BS @55% of FS RM
B) 6 Sets: @60% of Snatch RM
3 Posiiton Snatch
*1 Hi-Hang, Above Knee, Full
C) 11 Min AMRAP
45/35 Cal Row
60 WB (20/14)
75 PS (75/55)
D) 3X15 Hip Extensions – 2 Sec Pause @top of each p
Bedlam Athlete #82 – De-Load
A) Build to a heavy Weighted Strict Pull-Ups
B) 1-12 Unbroken C2B
^You must come down after every unbroken set
*Scale to Pull-Ups if not super efficient with C2B
C) For Time:
50/35 Cal AD
1200m Run
2K Row
Bedlam Athlete – #81 – De-Load
| Tuesday’ | |
| A) |
BS – Build to a heavy double for the day
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| B) | 15 Mins to build |
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PS – Build to a heavy TNG Set of 5
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PC – Build to a heavy TNG Set of 5
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| C) | For Time: |
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25 Thrusters (95/65)
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| 400m Run | |
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20 Bar Muscle Ups
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| 400m Run | |
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25 Thrusters (95/65)
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Bedlam Athlete – #80 – De-Load
| Monday AM | |
| A) |
2X500m Row @75% – rest as needed
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| B) |
1X1K Row – AFAP
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| Monday | |
| A) |
Build to a heavy Push Press for the Day
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| B) | For Time: |
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30 Ring Muscle Ups
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Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS
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| C) | 20 Min EMOM |
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1- 6-9 Burpee BJ Overs (24/20)
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2 – 15/12 Cal Row
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| 3 – 10-15 T2B | |
| 4 – 12/9 Cal Ad |
Bedlam Athlete – #79 – De-Load
| Saturday | |
| A) |
1 Max Unbroken Set of Strict HSPU
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| B) |
Split Jerk – Build to a heavy
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| C) | 14 Min AMRAP |
| 200m Run | |
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6 Kipping HSPU to Deficit (5″/3″)
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18 Alt DB Snatch (50/35)
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| 54 DU | |
| D) |
4X1 Min Weighted Front Brdge
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One day, all of the little things you’ve worked on and the time you’ve put in will come together to reward you for your efforts.
It won’t happen if you don’t try.
#bedlamstrong
Let 2022 be the year that you step outside the comfort of your walls; the year you zero in your focus on what’s more important for you instead of what’s important for others.
Let it be the year you embrace the changes that lie before you that will bend and shape you.
There’s no limit to what you can achieve.
Have a great start to your week Bedlam.
New cycle starts fresh today!
#bedlamstrong
Two more days of partner week left! If you haven’t gotten your taste of fitness left come see us later today - Friday! Saturdays are also free for the community. 🙏🏽
Let’s go!
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Come hang out with us for
⭐️F R E E ⭐️
Monday - Friday!!
Class times are listed in the bio.
**Please arrive 15min before class to sign a waiver and get ready to roll! 🤟🏽
See what we’re all about. It’s more than just fitness. 👊🏽
#bedlamstrong
How many reps can you earn with “Karen” before you have to break?
Find out today. 😈
See you for our conditioning piece!
#bedlamstrong
Fitness is always better with friends!
If you’ve ever been on the fence about CrossFit or joining group fitness, we wanna help!
Come join us for a free week as we’ll show you the basics of CrossFit and what it’s like to workout with a community of people who love fitness and fun.
If you have any questions feel free to send us a message and we’ll be happy to answer then.
#bedlamcrossfit
This Holiday season take advantage of the moment to be as present as possible,
re-examine your goals,
rest your body and mind,
and decompress from the trials you faced in 2021.
You’ve come such a long way and you’ve got more to go.
#bedlamstrong
Here’s your adjusted schedule for the holidays!
If we don’t see you we hope you all have a safe time and enjoy your loved ones.
🌲
#bedlamstrong
Thank you to everyone who came to celebrate with some holiday cheer last night! It was surely a party we would never forget. 😝
#weareacompetitivebunch
#bedlamchristmasparty
#twerksandtampons
#clarissawonthatround 😝
#bedlamstrong
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