“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.
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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 #39

Wednesday
WEdnesdays are a Bit longer sessions – aim to train for 90-120 Minutes
A) A. Squat Clean and Split Jerk, work to a single
B)
B. Squat Clean and Split Jerk, 2 rep @70% per min Every 75 Sec X 8 Sets
C) C.High Hang Squat Snatch, 10 Min EMOM
4 Mins – 2@ 60% of Snatch RM
3 Mins – 2@ 65%
3 Mins – 2@75% of Snatch RM
D) 5 min @ 85-90%/high effort:
300FT Shuttle Run – 50FT back and forth
8 Burpees to 6″ Target
—5 min rest
10 min AMRAP
10 R Arm Hang KB Snatch @ 32kg
10 Burpees onto 30″
10 L Arm Hang KB Snatch @ 32kg
10 Wall Balls @ 20lbs to 12ft
—10 min rest
15 min AMRAP
400m Run
18 PS (75/55)
18 OHS (75/55)
36 Walking Lunges (18/Leg)

CrossFit Bedlam Athlete – 2019 #38

Tuesday
A)
A1. Strict Press @ 22X1, 7,7,6,6,5,5 – 10 sec
A2. Weighted Ring Dips @ 40X0, 3-4 reps x 6 sets, 30 Sec Rest
A3. Single ARM DB Bent Over Row @ 31X1, 6-8/arm @Tough Load x 6 sets, 2 Min rest
B) EMOM Till Failure
Kipping HSPU + Supinated Ring Rows – 1,1.2,2.3,3.4,4. etc – all same minute
C) For Time
45 Thrusters (95/65)
45 Pull-Ups
45 HPC (95/65)
45 Push Press (95/65)
D) 1 Max Set: HS Hold on Wall

CrossFit Bedlam Athlete – 2019 #37

Monday
AM session
A) 1500mRow
Rest 3 mins
1200m row
Rest 3 mins
1200m Row
Rest 3mins
1k Row
B) 10 Min Emom
1 – 30 Sec weighted front bridge
PM Session
A) FS – 7,6,5,7,6,5 – rest as needed – all good working sets
B) 10 Min EMOM
2 Squat Snatch @65-70% of RM – drop and reset every time – Looking for Perfect Reps here
C) 20 Min EMOM
1 – 12-15 Cal Row
2 – 12-15 KBS (70/53)
3 – 5-6 Devil Press (50/35/ Hand)
4 – Rest
D)
Barbell Weighted Glute Bridge 4X8-10 Reps @moderare load

CrossFit Bedlam Athlete – 2019 #36

Saturday
A1)
4X5 Push Jerk – from RACK – Shoot for heavier load than last week
A2) 4X8-12 Strict Ring Pull-Ups – rest 2 mins
B) 16 Min EMOM
1 – 6-10 Strict HSPU
2 – 3-5 Ring Muscle Ups
3 – 6-10 Tough Dual DB Strict Press
4 – 25-40FT HS Walk
C) 8 Min AMRAP
8 Burpee BJ Overs (24/20)
12 T2B

CrossFit Bedlam Athlete – 2019 #35

A) 1 Sets @75% Sustainable Pace
18 Min Row
rest 3 Min
12 Min AD
B) 10 Min EMOM
15 Sec L-Hang on Pull-Up BAr
A)
5X5 DL – Build in your sets – Aim for a bit heavier than last week
B)
Find a Heavish Snatch for the day- Only two misses allowed
C) Every 75 Sec X 6 Sets:
2 Squat Snatch @65-70% of B
D) 6 Min EMOM
3 High Hang Squat Cleans @60% of Clean RM
C) For Time: Push the pace on the Row and see what you got on the BB
500m Row
20 PC (115/75)
250m Row
20 S2OH (115/75)
E) 5X1 Min Sorenson Hold
rest as needed

CrossFit Bedlam Athlete – 2019 #34

Wednesday
A) A. Squat Clean and Split Jerk, work to a single
B)
B. Squat Clean and Split Jerk, 1 rep @75% per min x 10 mins
C) C.High Hang Squat Snatch, 10 Min EMOM
Mins 1—>6 – 2 @70% of Snatch
Mins 6-10 – 4 @60% of Snatch
D) 5 min @ 85-90%/high effort:
5 R Arm Hang KB Snatch @ 32kg
5 Box Jump Overs @ 30” – no rebounding
5 L Arm Hang KB Snatch @ 32kg
5 Box Jump Overs @ 30” – no rebounding
—5 min rest
10 min AMRAP
AirBike Cals – 10,10,10,10,10
Toes to Bar – 1,2,3,4,5,etc.
Push-ups – 1,2,3,4,5,etc.
—10 min rest
15 min AMRAP
18/15 Cal AD
12 Thrusters @ 75/55bs
9 Bar Facing Burpees

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10 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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