Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 5x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery) 2 Min Easy (65-70 RPM) 4x (15 Sec Standing Sprint on High damper, 30 Sec Easy Recovery) 2 Min Easy...
Read more3/10/2022
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up monostructural wod/warm-up (No Measure) 5 min single/double unders -into- 5 round of rowling (5 max penalty burpee box jump overs) Athletes Notes Focus: Rowling is a skill...
Read more3/10/2022
Open Gym Strength and Conditioning – CrossFit OG (class and compete) Warm-up Row warm-up (No Measure) 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Metcon (3 Rounds for time) 3 Sets: 800m at...
Read moreCrossFit WOD, March 10, 2022
3/10/2022 OG (class and compete) Warm-up Row warm-up 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprint Metcon (3 Rounds for reps) 3 Sets: 800m at Moderate Pace 400m at 2k PR (or Fast) Pace 200m Controlled...
Read more