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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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Let your strongest muscle be your will.
New week let’s go!
#bedlamstrong
Mid 21.2 naps 😴
#bedlamstrong
#intheopen
The CrossFit open is more about community than where you place on the leaderboard.
We take this opportunity every year to help local organizations in any way we can and incorporate them into our in house competition.
Week 1 of our community service challenge was to donate as much canned food as possible to help the @safoodbank .
In a few days our three teams collected 643 pounds of food! 🤩 W O W!!
Thank you so much to our Bedlam fam for coming together in a short amount of time to help feed families. You are AMAZING and make a difference in and out of the gym.
Also big shoutout to @squares09 and @ja_bedlam for counting all of these items 🥴 it was a tight race but Team 1 took the big W with this challenge.
Great job everyone!
#bedlamstrong
#safoodbank
#feedingfamilies
#community
#intheopen
Exactly one year ago we had our last Monday workout before we were told to shut down for two and a half months.
As uncertain as things seemed we didn’t let it rattle us from continuing to work on our health.
One year later, the music is blasting louder, the open has returned and we are inching closer to leaving that 2020 vibe behind.
The gym came alive on Friday during 21.1.
That familiar feeling where everyone’s energy was in sync and so happy to be in the same room doing what we always do.
Here’s to never losing that spirit and continuing to arm ourselves with the antidote for many of the diseases that plague humanity.
Keep moving.
Keep nourishing your bodies.
Stay relentless.
#bedlamstrong
#fitnessisfree
To women everywhere tearing down the walls of stereotypes.
Doing the work,
Making the time,
Succeeding where others thought they couldn’t.
Here’s to your undying spirit and unshakable will.
You prove to the rest of the world that there is
beauty in strength,
Strength in vulnerability,
And no excuse for hard work. You do it all with a side part and your own flare.
Keep doing YOU and spreading your light. We need more of it.
#internationalwomensday
#yourdayeveryday
One week left until the open!
Teams will be randomized later today. Be on the lookout for more info regarding our format for this years in-house open competition!
#bedlamstrong
Fitness is important no matter at what stage you are in life.
As priorities change you can modify movements and intensity to fit your needs and meet you where you are.
The goal is to always keep moving.
@caromestas has had a challenging pregnancy and despite the hurdles, she’s pulled through and made movement a priority in order to stay healthy for her and her baby.
It has been inspiring for us all to watch her persevere and continue to do what she loves in a safe way.
Way to go @caromestas we can’t wait to meet the newest Bedlam baby coming soon! 🤗
#bedlamstrong
#crossfitpregnancy
#evictionnotice
The winter storm last week may have knocked out our power but it couldn’t touch our resilience and love for our neighbors.
As Texans across the state are working to get back to some level of normal; there are still many without the necessary resources.
Here’s where we can help make a difference. 👊🏽 Join us in the fight to help feed those in need by purchasing some “Texas Strong” swag!
For every item sold, $10 will be donated to @feedingtexas , a network of food banks across the state that work endlessly to help families put food on their table.
Share this everywhere and with anyone who would love to help. 🙏🏽 Free shipping straight to your door!
Click the link in our bio to order.
Design: @flagshipprinting 👌🏾
#feedingtexas
#community
#texasstrong
#dontmesswithtexas
#bedlamstrong
Good things come to those who squat. 😉
#bedlamstrong
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