12/16/21 “IRAN” OG (class and compete) Metcon (Time) Bonus Optional Workout! 5 Rounds: 25 Deadlifts (155/105) 25 Sit Ups 9 Bar Muscle Ups Bodyweight: 5 Rounds: 25 Dumbbell Deadlifts (2×50/35) OR 25 Up Downs 25 Sit Ups 9 Strict...
Read moreCrossFit WOD, December 15, 2021
12/15/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read moreCrossFit WOD, December 14, 2021
12/14/21 Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read moreCrossFit WOD, December 13, 2021
12/13/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read moreCrossFit WOD, December 10, 2021
12/10/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read moreCrossFit WOD, December 9, 2021
12/9/21 LAOS Metcon (Time) Bonus Optional Workout! 5 Rounds For Time: 109 Double Unders 2 Legless Rope Climbs 7 Burpee Box Get Overs (48") Bodyweight: 5 Rounds For Time: 109 Line Hops 7 Jumping Air Squats -then- 2 mile run *5.4 = out of 10...
Read moreCrossFit WOD, December 8, 2021
12/8/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read moreCrossFit WOD, December 7, 2021
12/7/21 Warm-up Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute...
Read moreCrossFit WOD, December 6, 2021
12/6/21 Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges...
Read moreCrossFit WOD, December 1, 2021
12/1/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read moreCrossFit WOD, November 30, 2021
11/30/21 Warm-up 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10...
Read more11/29/21
Open Gym Strength and Conditioning – Bronco Basketball General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse –Go...
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