MURPH!! Warm-up Warm-up 4. Movement Prep/Activation and Increasing Heart Rate – 2-3 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 5. Workout Prep 1 set (at workout pace): 2 pull-ups 3 push-ups...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read more5/27/22
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 10 Deep Goblet Squat Heel Elevated, Narrow...
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Open Gym Strength and Conditioning – Functional bodybuilding Shoulders and glutes Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are...
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Open Gym Strength and Conditioning – CrossFit TOMORROW IS MURPH! First heat will kick off at 6am! We look forward to seeing everyone. Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each...
Read moreCrossFit WOD, May 27, 2022
5/27/22 TOMORROW IS MURPH! First heat will kick off at 6am! We look forward to seeing everyone. Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep Burgener Warm Up Clean Front...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2x (5 Min Mod (85 RPM), 2 Min Easy) *No rest between reps or sets. 2 Sets: 4x (15 Sec Standing Sprint on High Damper, 30 Sec Easy Recovery) 3 Min Easy Easy Recovery...
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Open Gym Strength and Conditioning – Functional bodybuilding Monostructural 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...
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Open Gym Strength and Conditioning – CrossFit Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable...
Read moreCrossFit WOD, May 26, 2022
5/26/22 Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than...
Read more5/25/22
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four stretch lunge &...
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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...
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