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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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Yesterday’s wall balls 💀 .
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📸 - @fotoluck_ .
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#bedlamcrossfit
#bedlamstrong
Great job to all of our BA athletes on their tester today. Y’all are doing BIG things! Keep it up! .
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📸 @fotoluck_ .
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#bedlamstrong
#bedlamathlete
#bodybybolivar
Oh, you don’t twerk between sets during your workout?
Well, maybe you should start. .
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#soliberating #bedlamcrossfit
#bodybybolivar
#bedlamathlete
Hey hey hey!
Dr. @dr.aaronstares is coming back for another AWESOME workshop!
Join us this Saturday and get your learn on.
If your back lights up when working out or
feel like you’re 80 when you’re only 25 this is for YOU. 😉
Starts at 9am and our community Saturday wod will begin shortly after. .
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⚡️ @performancerepublic ⚡️
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#bedlamcrossfit
#bedlamstrong
#performancerepublic
New cycle starts today!
Don’t forget, we’ve got core programmed every day and your optional M-W-F Armor Strength and Conditioning pieces for some extra gains!
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Happy Monday everyone! .
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#bedlamstrong
#bedlamcrossfit 📸 - @cassandrahuey
AD Intervals are better with friends.
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📸 - @cassandrahuey .
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#bedlamstrong
#bedlamathlete
#bodybybolivar
Chunk the deuce to all of the negative people and vibes in your life that hold you back from being great.
Make time for YOU.
This is your year.
This is your life.
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📸 - @fotoluck_
Just like that, 2019 is coming to a close.
Whether it brought you good times, or hard times,
PRs, or set backs,
Strength, resilience, and everything in between; you did it. You made the best of it. Carry that momentum into 2020 and use it to grow into the person you know you can be.
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There are a few things we ask you do to that we think could help you along the way.
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1. Drink more water. 😉
2. Sleep more. (Get that sweet 7-8hrs)
3. Be present.
4. Work on what makes you come alive.
5. Make time for yourself.
6. Say yes to things you want to do, say no when you don’t.
7. Let go of what doesn’t help you move forward.
8. Make time for fitness.
9. Spread kindness.
10. Adopt an Attitude of gratitude.
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If you want to start a business, DO IT.
If you want to get that pull up, let’s work on it.
If you want to see your loved ones more, DO IT.
The time is now.
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To all of our friends and family, we wish you a Happy New Year. Let’s crush those goals, together. ❤️
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📸 - @fotoluck_ .
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#bedlamstrong
Good vibes, always. .
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Approaching the last holiday week!
Don’t forget, we have modified hours on Tuesday (WOD @ 9:30 closed at 12pm) and CLOSED on Wednesday.
All other days will be normal scheduled hours. .
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📸 - @cassandrahuey
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