Welcome To Bedlam Athlete
Bedlam CrossFit is not a typical gym. We are Texas’ Elite Fitness Facility specializing in teaching the CrossFit standards of “fitness”, “health” and “athleticism.” Our fitness, being “CrossFit”, comes through molding men and women that are equal parts gymnast, Olympic weightlifter, and multi-modal sprinter or “sprint athlete.” Bedlam CrossFit strives to break away from the current, flawed fitness model we see so prevalent in America. You will not find mirrors, universal machines, or disinterested staff. What you will find are all the tools necessary to build elite levels of fitness, and trainers committed to get you there.
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Daily WOD
New WOD released 5 days a week. We offer Individual Program Design for those seeking a competitive edge.
CrossFit Bedlam Athlete – 2019 #16
| AM Session | |
| A) | 3 Sets: |
| 2 Min Row | |
| rest 1 min | |
| 2 Min AD | |
| rest 1 min | |
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1 Min KBS – aim for unbroken weight
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| 1 Min Step Down Box Jumps | |
| rest 1 min | |
| B) | 3 Sets: |
| 1 Min FLR On Rings | |
| rest 30 sec | |
| 1 Min AMRAP Strict T2B | |
| PM Session | |
| A) |
CGBP @31X2 – 3,2,1,3,2,1 – KIncrease Through your wave sets
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| All tough Sets | |
| B1) | 4 Tough Push Press @31X2 |
| rest 30 Sec | |
| B2) | 4.4 Kipping HSPU to a deficit @40X1 – do 4 reps a high deficit, then strip plates and do other 4 reps at lower deficit |
| rest 30 Sec | |
| B3) |
3 Strict C2B + 3 C2B + 6 Pull-Ups
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| X 3-4 Sets – rest 2 mins | |
| C) | With a 15 Min Clock – 3 scores – 2 Bars set up |
| 1) | 4-8-12-16-20 |
| Pull-Ups | |
| 20-16-12-8-4 | |
| PS (75/55) | |
| into.. | |
| 2) | FT: 30 PC (155/105) |
| into | |
| 3) | Max Cal Row w/remaining time |
CrossFit Bedlam Athlete – 2019 #15
| Wednesday | |
| A) |
6 Sets: Build to a max set through 6 Sets
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5 DL + 3 HAng Squat Cleans + 1 S2OH
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| B1) |
Snatch BAlance – 5X3 – 2 Sec Pause in bottom position –
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| rest 30 Sec | |
| B2) |
30 Sec L-Sit on Parallettes
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| rest 30 sec | |
| B3) |
30 Sec Dual KB Wall Sit – aim for unbroken set with weight
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rest 2 mins X 4 sets
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| C) |
6 Min AMRAP X 2 Sets:
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| 1K Row | |
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20 Burpees over Rower
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Max Sets of Thrusters (115/75)
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| rest 4 mins | |
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*Score is total Thrusters in two sets
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CrossFit Bedlam Athlete – 2019 #14
| A) |
5X5 STrict WEighted Pull-Ups – Heavy as possible
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| rest as needed | |
| B1) |
6,5,4 Push Press – rest 30 Sec
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| B2) |
10-12 Strict Ring Dips – rest 30 Sec
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| B3) |
10-12 Dual DB Push Press – heavt as possible
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rest 2 mins X 3 Sets
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| C) | 6 Min EMOM |
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5-6 Ring Muscle Ups
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| D) | For Time: |
| 18-15-12-9 | |
| HPC (155/105) | |
| Strict HSPU | |
| Pull-Ups | |
| Ring Push-Ups |
CrossFit Bedlam Athlete – 2019 #13
| AM Session | |
| A) |
8X500m Row – rest 1 min
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| or | |
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10X 2 Min AD – rest 1 min
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|
*Choose one you need to work on
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| B) |
Ring Body Saw X 8-10 Reps
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30 Sec FLR HOld on Rings
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| X 4 sets | |
| PM Session | |
| A) | BS @41X1 |
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5X5 – Build in your sets – rest 3 mins
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| B1) |
Dual KB Front Rack Split Squat @31X1
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X5-6reps/leg – rest 30 Sec
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| B2) |
KB Goblet SQuat @30X0 X 8 -10reps – Tough – rest 30 Sec
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| B3) |
Sled Push X 100FT – Tough
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X 3 Sets – rest 2 mins
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| C) |
BB Weighted Good Morning @41X1 X 5 reps – heavier than last week
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3 Sets – rest 1 min
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| D) |
Fittest Expereince Qualifer TEst
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Texas Midline MAssacre
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*Run through the workout you will do in your division
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|
| 100DU | |
| 40FT HS WAlk | |
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8 Snatch (185/135)
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| 16 OHS | |
| 40 FT HS WAlk | |
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24 DB Thrusters (50/35)
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CrossFit Bedlam Athlete – 2019 #12
| Saturday | |
| A) | 6 Sets: |
|
2 Hang Snatch Hi-Puils + 2 Hang Squat Snatch + 2 Snatch – Aim for Unbroken Sets
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| 3 Sets @75% | |
|
3 Sets @77.5-80%
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|
| rest as needed | |
| B) | FS @41X1 |
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5X5 – Build through your sets but maintain Tempo
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|
| rest as needed | |
| C) |
For Time: Aim for one of your best times
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5 sets @ 85-90%:
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| 15 Toes to Bar | |
| 15/12 Cal AD | |
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15 Wall Balls @ 20lbs to 10 ft
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| 15 KBS @ 24kg | |
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15/12 cal Rowing
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rest 2 mins – mix and match the order every set
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| D) |
4X10 Weighted Hip Extensions – heavier than last week
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| rest as needed |
CrossFit Bedlam Athlete – 2019 #11
| Friday | |
| AM Session | |
| A) | 4 Sets: |
| Burpees | |
| rest 30 sec | |
|
DB Snatch (50/35)
|
|
| rest 30 Sec | |
| 90 Sec Row | |
| rest 30 Sec | |
| 45 Sec DU | |
| 45 Sec AD | |
| rest 2 min | |
| B) | 6 Sets: |
|
30 SEc FLR Hold on rings
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|
| rest 30 sec | |
|
30 Sec AMRAP STrict T2B
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| PM Session | |
| A) |
CGBP @31X2 – 4,4,3,3,2 – aim to be a bit heavier than last week
|
| All tough Sets | |
| B1) |
3-5 Tough Strict Press @31X1 – heavier than week 1
|
| rest 30 Sec | |
| B2) |
6-8 Kipping HSPU to a deficit @40X1
|
| rest 30 Sec | |
| B3) | 1 Legless RC |
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X 3-4 Sets – rest 2 mins
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| C) | For Time |
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50 Barcing Burpees
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| 25 PC (135/95) | |
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50 Kipping HSPU
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25 Bar FAcing BUrpees
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Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, wish you were better. -JR .
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