“The Bar has been Raised”

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.
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.

CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Friday

Friday
AM Session For Time:
5k Row @70- 75% Effort – Effort Should be easy
A)
Split Jerk Waves – Build throughout your waves
5,4,3,5,4,3 – rest as needed
B) For Quality
12-9-6-3
Dual KB Push Press – Challenging Load
Strict Pull-Ups
STRICT HSPU
Rest 3-5 Mins
ForQuality
1-5
Ring Muscle Ups + 1 Ring Dip
Tough Push Jerk – you pick the weight
*One Rep on Muscle Up Complex = 1 Ring Muscle Up + 1 Ring Dip At top
C) For Time:
800m Run
80 DU
400m Run
40 BJ Overs (24/20)
200m Run

CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Wednesday

Wednesday
A1)
Dual KB Front Rack Split Squats X 10 reps/ Leg – Moderate Load – rest 1 min
A2)
30 Sec Weighted Sorenson Holds – rest 1 min
A3) 20 Sec Side Bridge/ Side
X 3 Sets – rest 1-2 Mins
EFFORT Should be 100% Below:
B1)
8 Hang Power Cleans – Build in your Sets (Unbroken EVERY SET though) – 20-30 Sec Rest
B2)
50 FT Sled Push – HAP and as Fast as possbile – 20 Sec REST
B3)
10 Sec AD SPRINT – EFFORT SHOULD BE 100%
3-4 Sets – rest AS NEEDED to ensure EFFORT is AS HARD AS POSSIBLE (thinking 3+ Minutes)
C) 3 Sets: Mix and Match every Set
30/24 Cal Row
20 KBS (70/53)
30/24 Cal AD
rest 2-3 Mins

CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Tuesday

Tuesday
A1)
KB Strict Press @31X2 – X 6-8 Tough Reps – rest 1 min
A2) Pednlay Row @31X2 X 6-8 Tough Reps –
X 3 Sets – rest 2 mins
B)
Push Press – Build through your waves – Take Push Press from Ground
5,4,3,5,4,3 – rest 90 Sec
C) 9 Min EMOM
1 – 15 Sec AMrap Strict HSPU to Deficit
2 – 15 Sec AMRAP Strict Pull-Ups
3 – 15 Sec Strict T2B
D) 7 Min AMRAP
3,3.6.6.9,9.12,12
PC (115/75)
Kipping HSPU

CrossFit – Bedlam Athlete Cycle #6 – Week 1 – Monday

Monday
AM Session
A)
15X100m Runs @Hard Effort
rest 30 Sec
PM Session
A)
6 Sets: Build through the sets – Segmented Snatch + Snatch Pull + Snatch
*Pause 2 Sec @1″ off Ground + Below Knee + Above Knee – Hit pauses on all three movements
B)
BS – 5,4,3,5,4,3 @30X1 – Build through your waves – rest as needed
C) 3-4 Sets:
21/18 Cal AD
18 T2B
15 Deadlifts (205/135)
12 Alternating KB Snatch (70/53)
rest 2 mins
D) 3 Sets:
30 Sec Sorenson Hold
15 Weighted Hip Extensions
rest as needed

CrossFit – Bedlam Athlete Cycle #5 – Week 6 – Friday

Friday
AM Session 4X5 Min AD
rest 5 mins
*Work on increasing Pace throughout every set
PM Session
A) BS – Build to a max set of 5
B) Build to a Heavy Complex
TnG 3 Squat Snatch – Aim for a Max Set
C) Build to a Max Deficit Strict HSPU
D) For Time: Tester
Max Set of Ring Muscle Ups – No Strategy – Go for a PR
rest 90 Sec
For Time: Tester
20 Ring Muscle Ups
*Switch to Bar Muscle Ups if more Efficient

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5 months ago

Bedlam Athlete
Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, wish you were better. -JR .
.
#bedlamathlete 
#bedlamstrong

Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, wish you were better. -JR .
.
#bedlamathlete
#bedlamstrong
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