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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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This week’s Friday feature shoutout goes out to @ryan_a_duran ! He’s loving, humble, and his thirst for learning is unquestionable. You can find him slanging weights with the 5 o’clock crew most days. A true definition of friend he’s there for you if you need anyone and his support is deeply felt. Thank you for sharing your kindness and giving your best in the gym every day even on the days when motivation is nowhere to be found.
🔸What is your "Why"?
The whole reason I joined Bedlam is because I was working out on my own and I started to become bored with my workouts I was losing motivation I lacked the mental push to get up and go to the gym and if I did make it I was a dragging to get through a workout. So I wanted something that made me excited to workout, something to push me and motivate me to be better. And I definitely found that at Bedlam! s/o to @ffeli_puentes for introducing me lol
🔸What is something you left behind in 2020?
Laziness! Lol Of course I still have my lazy days but I’m trying to stay as active as I can this year. Im trying to be more focused on utilizing my day to the fullest and do more for me.
🔸What do you look forward to accomplishing in 2021?
Growth in 2021 is a big goal for me. Not just physically but in my career and life in general. I want to travel more and explore different things something I have wanted to do for a long time.
🔸What have you learned about yourself doing Crossfit this long?
Not to underestimate myself and to not be afraid to do things that make me uncomfortable. Joining CrossFit was a little scary for me since I had this mentality I wasn’t physically ready for it but I surprised myself and continue to do so. I have a lot of work and learning to do but CrossFit has been a fun and exciting challenge for me.
🔸What do you enjoy most about Bedlam? The people, hands down, some of the best people ever are here at Bedlam! I’ve gained some amazing friends who are always super motivational! (And crazy lol) I’ve said it before but Bedlam has made me fall in love with working out again! And a lot of that comes from the support that Bedlam brings!
#bedlamfeaturefriday
#bedlamstrong
Let’s go Monday, time to put in some work!
#bedlamstrong
It’s #bedlamfeaturefriday and this week we are featuring Ms. @jennakratz ! Undoubtedly, Jenna could win every single "Best Smile" "Best Human" “Most Likely to Change the World” superlative out there. No joke, there isn't anything Jenna can't cure without her presence and positive attitude. Her work ethic and determination are stellar as well. You'll often find her staying after class working on weaknesses. During workouts she is intentional about how she moves and listens to her body when it's in need of rest. In a few short months she exceeded many personal bests and continues to crush her training all with a smile and sweet laughter. Thank you for being such a light for all of us Jenna. Congrats Feature!
🔸What is your "Why"? 🔸
Crossfit gives me a little dose of everything that makes me feel good. Watching my body transform, mentally challenging myself, a time to decompress and a place to feel connected and supported by others. My body is filled with happiness from head to toe! I am so grateful I found Crossfit.
🔸What is something you left behind in 2020? 🔸
Isolation! I need people in my life. They are my oxygen. Connection, helping others and spreading joy is part of my DNA.
🔸What do you look forward to accomplishing in 2021? 🔸
Visiting my first National park. Besides being at the gym being in nature is a place I can escape. I feel alive and carefree! Location to be determined.
🔸What have you learned about yourself doing Crossfit this long?🔸
I have always strived to improve in my technique and getting stronger. Crossfit challenges my mind and body everyday. I have learned that in order to improve you have to listen to your body. Recovery days are just as important. Also, success looks different for everyone. Scaling and modifying movements is always an option especially if you have limitation you can’t control. We each have little victories tailored to us.
🔸What do you enjoy most about Bedlam?🔸
The community! My smile says it all when I walk through those garage doors. 🙂 Being surrounded by beautiful souls that encourage me daily and light up my day is one of the most incredible feelings. Thank you Bedlam family!
#bedlamstrong
“It is not the critic who counts;
not the man who points out how the strong man stumbles,
or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood;
who strives valiantly;
who errs,
who comes short again and again,
because there is no effort without error and shortcoming;
but who does actually strive to do the deeds;
who knows great enthusiasms,
the great devotions;
who spends himself in a worthy cause;
who at the best knows in the end the triumph of high achievement,
and who at the worst,
if he fails,
at least fails while daring greatly,
so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” - TR
#bedlamstrong
Monday, let’s do this 👊🏽
New cycle starts today,
8 weeks to the Open
and barbells are 🥶
Come warm them up!
#bedlamstrong
We love each and every single
one of our members and want to celebrate
them as much as possible. Feature FriYAYs are BACk FAM!
We are kicking off the first full week of 2021 featuring
the one, the only, Monica Martinez!
Monica is a steady 5pmer (shoutoutttt 5ers), image creative,
and all around BA. No matter the mood she pushes through
her hardest days and makes time for herself and shows up.
Whatever her best is for the day, she gives it.
Aside from her determination to improve she's just fun to be
around and makes the 5pm class that much more fun.
Thanks for being you and coming into our lives Monica.
Read her interview below:
💥What is your "Why"?💥
My why is pretty selfish, but I do it for myself, for my mental and physical health. However, I’ve come to realize my why at bedlam particularly, is because of the people.
The people who have turned into my family and make me feel the best I can. The family that makes me smile and laugh on my worst days, that’s my why.
💥What is something you left behind in 2020?💥
Covid. 😝 I hope I didn’t just jinx myself. But I want to leave a negative mindset in 2020. Positive vibes only.
💥What do you look forward to accomplishing in 2021?💥
Goals in my career including learning more and expanding on my photography. Traveling more, I miss it. And reading a book a month, at the least.
💥What have you learned about yourself doing Crossfit this long💥
That I can do anything I set my mind to with the right people around me. That I should push myself because hard work pays off. Most of all, to not be afraid of failure.
💥What do you enjoy most about Bedlam💥
This goes back to my why, the family, the community, the best people on the planet. The love you get for that hour (or more) you’re at the gym and it makes you not want to leave. The encouragement and hype teams. #bedlamforever
#bedlamfeaturefriday
#bedlamstrong
:: To change ourselves effectively, we first have to change our perceptions. ::
The attitudes we adopt can either make what we face turn into a set back or an opportunity.
We change the mind
We change our life.
#bedlamstrong
#ponypower
#dantheman
Reload week.
It’s a great opportunity give your body a much needed time to recover. You are not designed for a marathon of hi speed and intensity every day. There’s a purpose in slowing things down while promoting a good dose of blood flow at a sustainable pace.
This time of any cycle is also where we do some reevaluation regarding personal and fitness goals. Where we refine our “Why.”
It is what drives us to train especially on the days where motivation can’t be found.
It is the force behind every rep we do and every skill we earn.
It is what steers us in the direction that we want to go.
Like the seasons our “why” is fluid and can change at any time. Subject to circumstances outside of our control, it serves us only as long as we hang onto it. It’s something we must believe in.
Throughout the week we challenge you to look deep and envision what fitness looks like for you. How do you want it to fit within your life this year? What purpose will it serve?
Are you doing it for health? To compete? For mental health reasons?
Whatever your “why” is and however it morphs as time moves on, don’t ever forget it.
On days when training gets hard, when things don’t go the way you imagined, remember why you started in the first place.
It won’t be easy. There may be set backs and that’s ok. Keep going.
If plans don’t work out don’t change the goal, change the plan to get there.
Have a great start to your week fam.
✌🏽
#bedlamstrong
Here’s to doing more with less,
to celebrating progress no matter how big or how small,
to starting something new even if it scares us,
to following through on plans,
to doing more and talking less,
to taking our health to the next level,
to changing peoples lives and choosing kindness first,
to drinking more water, getting more sleep, and building healthier relationships with food and exercise,
to getting 1% better every day.
If you’ve been doing this, keep at it, if you haven’t, it’s a great day to start.
We don’t need the start of a new year to help us in bringing about new change, but it’s a perfect time to set goals and envision what this new year can look like.
The power is yours.
We are grateful for what 2020 taught us and hopeful for what we can do to make 2021 our own.
Happy New Year fam.
Stay strong.
Stay positive,
Be relentless in your pursuits.
#bedlamstrong
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