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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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You never forget a guy like JA. Aside from having two first names, a natural talent for sports, dance moves most aren’t born with, and a wicked memory, he’s one of the most compassionate people we’ve ever met. He’s the loud and crazy guy that brings the fun into any room but he’s also the ones that’s there for you whenever you need him. He’ll offer that shoulder for you to lean on, the shirt off his back, the food in his fridge, even if it leaves him without. He loves his family, Bedlam, and everyone in his life to no end and will stop at nothing to ensure everyone is in a good place. Thank you for everything you and your family do to make this place home. We love you big guy. .
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•3 things most folks might not know about me. I like to think I'm a pretty open book for the most part but here we go..
1️⃣ I really enjoy cooking for the family. It doesnt happen as much as I would like due to us meal prepping the majority of our meals Sundays. With this little interruption we are all dealing with, I've had much more time to spend in the kitchen.
2️⃣ As loud and obnoxious as most of you know I can be, I really, really, really crave my personal alone time. Some weeks I will spend the better part of a full day completley alone with my thoughts. I need this time for me, to refocus, decompress, and just collect my thoughts. Without this time I definitely cannot present the best version of me.
3️⃣ How about a collection of randoms...
Played baseball and football in college (went to 3 different) played baseball in the Seattle Mariners organization (SA missions) never seen a Star Wars or Harry Potter movie(dont sit real well) not a chocolate fan,(or really sweets at all) married once before. .
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•One of the most powerful lessons I've learned through CrossFit is absolutely unequivocally the power and love of a Community. I guess I've always needed and yearned for community and love and through CrossFit, excuse me, through BEDLAM we have found just that. .
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•For me coaching is seeing and believing in someone when they cant yet see or believe in themselves. To see an individual's face light up after doing something they swore they would never due is so incredibly
Sorry not sorry for all that running this week. 🤪
#bedlamcrossfit
#bedlamstrong
SUPPORT YOUR LOCAL BOXES ✊🏽
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Event format per CrossFit:
Over a three-week period, CrossFit will release three classic workouts, each with a scaled option that can be performed with minimal or no equipment by athletes of any ability level. All athletes who participate will have their names displayed on the Open leaderboard during the competition and will be able to create smaller leaderboards among friends, family, and other members of their affiliate by using leaderboard hashtags.
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First workout will be released tomorrow and Registration is FREE with the option to donate $20-$1000 to your box or any others in your area.
Link is in our bio to find out more!
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crossfitgames What is your favorite memory from your first time walking into a @CrossFit affiliate? Tag them.
Let’s do this. Registration is live! Join through the link in bio. ‘See’ you Friday. #SupportYourLocalBox -
@crossfittraining #CrossFit #CrossFitGames #Fitness #CrossFitCommunity #Workout #crossfitathome
Feliz Birthday to Coach Nick! 🎈
Your Bedlam fam owes you a big time celebration once we get to hug the insides out of you.
Thank you for all that you are and for always being there everyone Coach!
Have a great day. 🤗
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📸 @fotoluck_ .
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#bedlamcrossfit
#bedlamstrong
End of April? Say whaaaaaaaaa? .
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All good y’all,
We see you doing what you can with what you’ve got and it’s awesome.
Rest assured your joints will feel better, your running will improve 😛, and your push up game will be solid upon your return.
Garage gym gains are still something special. 💪🏽
Routine.
/roo•ten/
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a sequence of actions regularly followed; a fixed program.
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It looks different for everyone but it’s purpose is the same. In a time where there aren’t many controllables outside of your home, routine can be your safe space.
It can structure your day in a way to keep you focused on the bigger picture, fit in projects needed to get done, schedule your meals so you don’t forget to eat, and help the day fly by. It gives you a sense of normalcy which is something we could all use about now.
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•Sleep/Wake at the same time every day
•Eat your meals at the same time
•Schedule walks between Zoom meetings to fit in your steps and get some fresh air.
•Set boundaries for when it’s appropriate to work and when you’d rather do something else.
Your YOU time is still important even when you’re at home.
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Here’s to another week everyone. Stay focused stay positive, and keep moving. 🤗
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#bedlamstrong
#bedlamcrossfit 📸 @cassgphoto
When this is all in the past what is the one movement you can’t wait to do back at the gym? .
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#bedlamcrossfit
#bedlamstrong 📸 @cassgphoto
When you see tomorrow’s workout......
Tips 5 and 6 from Coach @sag2525 of @infinitenutritionhealth for how to limit snacking in your house.
We’re almost a week in to this new “normal”. Comment below with an emoji that perfectly captures your mood below!
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#bedlamstrong
#bedlamcrossfit
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