Welcome To Bedlam Athlete
Check out more videos on our youtube channel
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
|
| B) | 15 Mins to build |
|
PS – Build to a heavy TNG Set of 5
|
|
|
PC – Build to a heavy TNG Set of 5
|
|
| C) | For Time: |
|
25 Thrusters (95/65)
|
|
| 400m Run | |
|
20 Bar Muscle Ups
|
|
| 400m Run | |
|
25 Thrusters (95/65)
|
Bedlam Athlete – #80 – De-Load
| Monday AM | |
| A) |
2X500m Row @75% – rest as needed
|
| B) |
1X1K Row – AFAP
|
| Monday | |
| A) |
Build to a heavy Push Press for the Day
|
| B) | For Time: |
|
30 Ring Muscle Ups
|
|
|
Scale to 10 Min AMRAP of RMU if you were only holding 1-2 on the 10 Min EMOMS
|
|
| C) | 20 Min EMOM |
|
1- 6-9 Burpee BJ Overs (24/20)
|
|
|
2 – 15/12 Cal Row
|
|
| 3 – 10-15 T2B | |
| 4 – 12/9 Cal Ad |
Bedlam Athlete – #79 – De-Load
| Saturday | |
| A) |
1 Max Unbroken Set of Strict HSPU
|
| B) |
Split Jerk – Build to a heavy
|
| C) | 14 Min AMRAP |
| 200m Run | |
|
6 Kipping HSPU to Deficit (5″/3″)
|
|
|
18 Alt DB Snatch (50/35)
|
|
| 54 DU | |
| D) |
4X1 Min Weighted Front Brdge
|
Follow Us On IG & FB
Push ups from ”Murph” got your shoulders feeling TOIGHT?! Try these stretches to get some more movement through them and get you ready to do some work.
_
💥Prone Snow Angels
💥Table Stretch 💥Twisted Cross
💥Puppy Dog
_
#bedlamcrossfit
#bedlamstrong
MURPH photos are up!
Click the link in our bio to see yesterday’s heats. 🙌🏽
.
.
.
📸 @cassgphoto
*** MURPH HEATS ARE UP ON ZEN PLANNER! *** _
We will have 24 people per heat. ✔️7am-8:15
✔️8:30am-9:45am
✔️10am-11:15am
✔️11:30am-12:45pm
_
For those still having trouble getting a log in not to worry. Notify coach @cassg22 when you plan to do the workout and we’ll reserve a spot for you. 👍🏼
.
.
There will be team, and scalable options to choose from as well. We recommend those options for everyone who hasn’t been building to the amount of volume required to do Murph alone.
Fitness responsibly! .
Bring a towel if you like to wipe down your sweaty murph angels when you are through. .
If you plan on dropping in be sure to send us a message to ensure spots are available.
.
.
Happy a Sunday everyone! .
.
.
#bedlamcrossfit
#bedlamstrong
#murph
Day four and it feels so good to be back ❤️
We have missed all of you.
As we continue to move forward and adjust to this new “normal” we can’t help but reflect on the past two months and what the experience has done for all of us.
_
We learned that moving requires nothing fancy. Just your body and a good pair of running shoes. 👟
_
We were reaffirmed that taking care of your mental health and well being is just as important as everything else. 🧠
_
We were reminded to never take anything for granted, even when it came to the little things.
_
We were reminded that out of boredom came the opportunity for growth, to try new things, to reconnect, to work on yourself, and love your close ones harder.
_
We gave our bodies some much needed rest and time to recover. It forever thanks you. 🙏🏽
_
Through it all, we never gave up on ourselves or on each other. CrossFit affiliates everywhere stayed united and continued to embrace the unknown and do what they could for the communities they love.
Though our doors were forced to close, our strength was fortified.
We are resilient,
We are adaptive,
We are relentless,
We are community,
We are family.
_
Let’s continue to do what we have always done and more. Whether you’re in the gym or at home we are still in this together. 🤗
.
.
.
#bedlamstrong
#weallbelong
@we.all.belong 📸 @cassgphoto
One more day until we get to see these flowy locks of hair. .
.
Bedlam 2.0 opening at 6am! .
.
#bedlamstrong
#bedlamcrossfit
#silverbacksixers 📸 - @cassgphoto
Congratulations to @matt.vegas and. @cxolive on the arrival of their baby!!! We are soooooo excited for you alll!! Your Bedlam family misses you and wishes you all the best! .
.
.
3 more days Fam!! .
.
.
#bedlamfamily
#babieseverywhere
#bedlamstrong
Change is the only constant in life.
Ones ability to adapt to those changes will determine your success in it.
.
.
.
#bedlamstrong
#4moredays
Equipment rental return dates and times are below!
_
🔸Thursday 10am-Noon
🔸Friday 10am-Noon 🔸Saturday 9am-Noon
_
We look forward to seeing you all real soon! Please be sure to check in and bring your rentals to the gym on these dates so we can sanitize them and get them ready for use on Monday.
_
If you have not checked our Facebook group we have attached the link to review our zoom call video. An email will be going out to all of our members who do not have social media for all of our opening details. .
.
.
#bedlamcrossfit
5 more days Fam! .
.
.
Photo by: @calebkerr
© 2020 Bedlam Athlete. All Right Reserved. Powered by Dryden Labs