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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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Follow Us On IG & FB
Jason’s descriptives are spot on.
He’ll give you honesty, the shirt off his back, and share a drink with you any day of the week. He’s the guy you want in your closest circle because he’s ride or die. Hard working and funny he brings his own unique vibe to the gym and the 6erzz crew isn’t complete without him. We appreciate you and all that you are Jason. Congrats on being this week’s feature. 🤗
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•3 Words that describe you the best are:
Genuine, Caring, Loyal
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Top 3 favorite songs on rotation are? ...
Shinedown - 45,
Five Finger Death Punch - Jekyll and Hyde, Future - I’m So Groovy oh and
SPM - wiggy wiggy 😂
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•How are you going to crush 2020?
By being the best leader I can be for my employees and focusing on becoming debt free.
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•Any advice you’d like to share about crossfit/life/anything?
Just get out there and DO IT! Don’t be afraid to try something new, meet different people, and take risks. .
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•What do you like most about being a part of the Bedlam fam?
Everything! From the moment you walk in everyone is eager to great you with a warm smile, slap on the ass, hug, fist bump, and the occasional slap and tickle. Lol Bedlam has been my home away from home since moving to SA 5yrs ago. I’ve met great friends that have grown to become my familia. Thank you for all the memories!
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#bedlamfeaturefriday
#bedlamfamily
#bedlamcrossfit .
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📸 @cassgphoto
We are thrilled to be a part of this event! .
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@robinsagecompetition “Robin Sage is a CrossFit event fundraiser that has one mission: Raise money and awareness for the Army Special Operations Forces, the Green Berets, who have given so much for our country. This one-day event will challenge participants in all domains of athleticism and fitness, including strength, speed, agility, power and endurance. The same attributes that our warriors display while deployed to foreign lands, through their rehabilitation and re-learning of the simple skills in life we take for granted.”
- Michael Martinez, Army Veteran & Owner of CrossFit Optimistic (Part 3 of 3)
We hope you’ll join us in this mission 🇺🇸 Link in bio to donate, register for the competition, or sign up to be a volunteer.
#robinsage #army #greenberetfoundation #soldier #militarycity #sanantonio #competition #fitness #athlete #crossfit #crossfitcompetition #functionalfitness
Insert quote about sliding into a new week like.... .
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If you wait for Monday to start preparing for your weekly success, you’re already a day behind.
Taking a moment to organize your thoughts, prep for events, and envision how your week/month/year could go will set you up for a better opportunity to succeed.
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This holds true for everything we do in life.
The path to our goals become clearer.
We create room for the things we love to do and for the people who matter most.
We sleep more.
We stress less.
We stay on track with our meal plans.
We can anticipate needs, identity options, and work in a more efficient and productive way than if we were to just do things on the fly.
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There’s magic in planning and preparation.
Prioritize.
Plan.
Execute.
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Have a great rest of your weekend fam.
MAP Monday is coming. 😉
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#bedlamcrossfit
#bedlamstrong 📸 @cassgphoto
@bodyanalytics will be here this coming Monday! Don’t forget to sign up!
You need not to be a member of Bedlam CrossFit to take advantage of these services. Click the link in our bio to fill out the information and reserve your spot today!!
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#bodyanalytics
#bedlamcrossfit
IG doesn’t have the character space for this week’s special Valentine’s feature. 🤗
Ashley is resilience, personified. Her commitment to staying true to herself despite facing obstacles that crumble most people, helped her to come alive. She is tender, understanding, kind, and stronger than she gives herself credit for. If you need a friend, a warm hug, a laugh, or sound advice, she’s there for you. There’s magic in how she frames her thoughts and she carefully considers every one around her. If we could duplicate her, we would. ❤️ We love you Ash! Cheers Ms. Feature! .
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•3 Words that describe you the best are:
Organized, positive, intentional
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•Top 3 favorite songs on rotation are? *Life is Good by Future/Drake
*929 by Halsey
*You Can’t Stop the Girl by Bebe Rexha
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•How are you going to crush 2020?
I’m a big goal setter. So my “resolutions” this year are:
1. To read 1 book/month
2. To be more patient (by journaling 3x a week)
3. To be more mindful of my nutrition
2019 was a year FULL of change for me. I am hoping that 2020 is more steady and more foundational in several areas of my life.
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•Any advice you’d like to share about crossfit/life/anything?
Don’t give up before the miracle happens. No matter what you are going through or where you’ve been, you are the author of your own story. If you find yourself in something that doesn’t work/fit for you, then it’s up to you to make a change!
Also, you don’t need to have an “athletic background” to CrossFit! I didn’t play any sports in high school or college, and I started CrossFit with an 85# deadlift and absolutely zero conditioning. Just gotta show up consistently and have fun doing fitness! After almost 8 years of working out 5x a week, I still never have the feeling of “Okay, I’ve made it.” There’s always something to work on and an area to improve on. But for sure I wouldn’t be doing it if it wasn’t still fun!
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•What do you like most about being a part of the Bedlam fam?
I love the positive atmosphere at Bedlam. I love walking into the gym and getting a hug from Cass, a high five from Gabe, or a fist bump from JA (just to name a few!) I feel so welcomed, supported, and encouraged by
The look on your face when we tell you there’s more burpees this week... Jusssssssssst kidding everyone. 😉
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#bedlamcrossfit
#bedlamstrong
#buckfurbees
#mapmondays
#itsathingnow
“I’m not impressed by the individual who is willing to exercise to the point of vomiting or a loss of bladder control—this is not that unusual. What I’m impressed by is the individual who shows up every day at the gym, does what is necessary, doesn’t complain, doesn’t look for recognition, does what’s necessary outside of the gym to support their training and goals, and continues this process consistently for years.” - Greg Everett .
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#bedlamcrossfit
#bedlamstrong
#bedlamathlete .
📸 @cassgphoto
Aracely “Cely” Salazar is a gem. She’s the girl you hope shows up to class with you at 6am because she just makes the experience so much better. No matter if it’s really early or late in the afternoon she’ll put a smile on your face and a laugh deep down in your belly. This girl also knows the value of hard work. She isn’t afraid to try new things and remains patient throughout this challenging process. Cely, we are so proud of you and all you continue to do. Thank you for choosing us each day and for what you do for this community. Congrats on being this week’s feature! .
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•3 Words that describe you the best are: PATIENT, PASSIONATE, LOVING
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•Top 3 favorite songs on rotation are? ANYTHING BY FLEETWOOD MAC, TEGAN & SARA, and RED HOT CHILI PEPPERS ( CAN'T JUST PICK 3).
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•How are you going to crush 2020?
TAKE LIFE ONE DAY AT A TIME AND NOT STRESS MYSELF OVER THE LITTLE THINGS.
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•Any advice you’d like to share?
•KEEP GOING, YOU CAN DO ANYTHING 10 SEC. AT A TIME. .
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•What do you like most about being a part of the Bedlam fam?
SO MANY DIFFERENT PERSONALITIES UNDER ONE ROOF SOMEHOW ARE BONDED BY THE LOVE AND FAMILY FEEL THAT BEDLAM PROVIDES.
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#bedlamfeaturefriday
#bedlamfamily
#bedlamcrossfit
📸 - @cassgphoto
To all of you in need of one of these this week, WE GOT YOU.
Keep working, keep doing YOU. .
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#bedlamstrong
#bedlamcrossfit
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