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 #75
| Wednesday | |
| A1) |
4X4 Strict Weighted Pull-Ups @2 Set Pause at top – rest 90 Sec
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| A2) |
12-18 Perfect C2B X 4 Sets- rest 90 Sec
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| B) | 3 Sets: |
| 1 Legless RC | |
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12 Push Press @50% of PP RM
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| 50FT HS Walk | |
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12 Strict HSPU – scale to kipping if this cant be done in one set
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| 1RopeClimb | |
| rest 2 mins | |
| C) | For Time |
| 800M Run | |
| 35 KBS (53/35) | |
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25 Parrallette Facing Burpees
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Push the run, unbroken KBS and sell out on Burpees
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5:30=6:30 is the goal
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| D) |
3X25 GHD Set-Ups- aim for sets to be unbroken
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Rest as neededrest 2 mins
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CrossFit – Bedlam Athlete #74
Tuesday
A) BS @20X0 – rest as needed
3X2 @80% of BS RM
3X2@82.5-85% of BS RM
B) 5X5 TnG Power Clean – Build through your sets
Rest as needed
C) “DT”
12 DL (155/105)
9 HPC
6 S2OH
D) Single Leg Elevated Glute Bridge X 15-20/ leg
Rest as needed X 3 Sets
CrossFit – Bedlam Athlete #73
Monday AM
A) 6X1000m Row – rest 3 mins b/t sets
B) 10 Min EMOM
20 Sec L-Set on Parrallates
Monday
A) Paused Push Press 6X2 @22X2 – rest 2 mins –
B1) 3-5 @30X1 Strict HSPU to a deficit – rest 30 Sec
B2) Db Bent Over RowX 6-8 Reps @31X1 – rest 30 sec – HAP
B3) AMRAP Unbroken Ring Push-Ups
X 3 Sets – rate 2-3 mins
C) 10 Min EMOM
3-5 Ring Muscle Ups – Continue to practice solid reps here
D) For Time:
50-40-30-20-10 – Air Squats
25/20 Cal Row
50 DU
CrossFit- Bedlam Athlete – #72
Friday
A) 6X800m Run
Rest 3 mins b/t sets
*Aim for Same consistent times through your sets
B) 10 Min EMOM
40 Sec FLR Hold on Rings
Pm Session
A) FS @20X0
4X4 @70%
3X4@75%
Rest as needed
B) Every 30 Sec X 10 Mins
1 Squat Snatch @65% for 5 mins
1 Squat Snatch @70% for 5 mins
C) 5X2 – Squat Cleans @75% RM – TnG
D) 3 Rounds:
500m Row
24 KBS (70/53)
8 Bar Muscle Ups
D) 4X8 GH Raises @21X1
Rest as needed
CrossFit – Bedlam Athlete – #71
Wednesday
A1) 5X5 Strict Weighted Pull-Ups – *1 Sec Pause @top – rest 1 min
A2) 1 Min AMRAP Rope Climbs X 5 Sets- rest 2-3 mins
B) For Quality – 3-4 Rounds:
20 FT HS Walk
10 Ring Dips
10 Perfect Hand Release Push-Ups
20 FT HS Walk
10 Elevated Ring Rows – Pause 2 Sec @Top
10 Perfect Hand Release Push-Ups
Rest 1 min
C) 8 Min AMRAP
PC (165/115)
BJ Overs 30/24)
1.1,2.2,3.3,4,4.5,5 etc
D) 3X20 GHD Set-Ups
Rest as needed
CrossFit – Bedlam Athlete – #70
Tuesday
A) BS @20X0 – rest as needed
4X4 @70% of BS RM
3X4@75-80% of BS RM
B) 5X6 TnG Power Snatch – Build through your sets- Try to hit same load you hit for 5 two weeks ago for 6 this week
Rest as needed
C) 13 Min AMRAP
200m Run
10 WB (20/14)
10 Alternating DB Snatch (50/35)
*Increase 5 reps on the Snatch & WB every round
D) Weighted Glute Bridges X 8-10 reps
Rest as needed X 3 Sets
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Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier, wish you were better. -JR .
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