Open Gym Strength and Conditioning – CrossFit Active recovery Metcon (3 Rounds for calories) on machine of choice 3 Sets 4 Min Easy 4 Min moderate 4 Min Easy 4 Min moderate *No rest between reps or sets. Total 36 Min
Read moreCrossFit WOD, February 24, 2022
2/24/22 Active recovery Metcon (3 Rounds for reps) on machine of choice 3 Sets 4 Min Easy 4 Min moderate 4 Min Easy 4 Min moderate *No rest between reps or sets. Total 36 Min
Read more2/23/2022
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
Read more2/23/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 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...
Read moreCrossFit WOD, February 23, 2022
2/23/2022 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 more2/22/2022
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: 20 Back Rack Walking Lunge (Heavy) 60...
Read more2/22/2022
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
Read more2/22/2022
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 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...
Read moreCrossFit WOD, February 22, 2022
2/22/2022 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 more2/21/2022
Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more2/21/2022
Open Gym Strength and Conditioning – Functional bodybuilding The 2022 CrossFit open has arrived! Welcome to the first week of the season. Whether you are Team green or Team blue we will all come together as one in a friendly, motivating and...
Read more2/21/2022
Open Gym Strength and Conditioning – CrossFit The 2022 CrossFit open has arrived! Welcome to the first week of the season. Whether you are Team green or Team blue we will all come together as one in a friendly, motivating and fun...
Read more