CrossFit – Thu, Aug 17 Hinshaw warm-up volume 2 <p>Hinshaw Warm up<br />Perform each drill for 10m out, then walk back<br />1. High knee karaoke (over, over, walk, walk)<br />2. Over hurdle (heel, toe)<br />3...
Read moreBodybuilding – Wed, Aug 16
Open Gym Strength and Conditioning – Bodybuilding Leg day warmup (No Measure) Hip Halo Activation -into- 3 rounds 15/12 bike erg 5 Cossack Squats (each side) 10 Kang Squats (empty barbell) Back Squat (4 sets: 10 Reps – RPE 8 *Rest...
Read moreCrossFit – Wed, Aug 16
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Clean Grip Deadlifts 5 Muscle Clean + Strict Press 5 Hang Squat Clean 5 Push Press 5 Squat Clean and Push Jerks *...
Read moreCrossFit WOD, August 16, 2023
CrossFit – Wed, Aug 16 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Clean Grip Deadlifts<br />5 Muscle Clean + Strict Press<br />5...
Read moreBodybuilding – Tue, Aug 15
Open Gym Strength and Conditioning – Bodybuilding Back and bicep warmup (No Measure) 3 Rounds 15/12 cal row 10 scap pullups 15 bent over barbell rows (empty bar) 5 iron cross (each side) 5 down dog/seal pose transitions Strict Pull-ups (4...
Read moreCrossFit – Tue, Aug 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo warm up -into- 3 sets: 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 Snatch Push Press 5 Overhead Squats 5 Squat Snatch * perform with a PVC pipe...
Read moreCrossFit WOD, August 15, 2023
CrossFit – Tue, Aug 15 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo warm up</p><p>-into-<br />3 sets:</p><p>5 Snatch Grip Deadlifts<br />5 Muscle Snatch<br />5 Snatch Push...
Read moreCrossFit – Mon, Aug 14
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar) 5 Shoulder Press 30-second Knee Plank 5 Up downs STRENGTH...
Read moreBodybuilding – Mon, Aug 14
Open Gym Strength and Conditioning – Bodybuilding Chest and tricep warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds (each way) 10 wall angels 5...
Read moreCrossFit – Sat, Aug 12
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second Hold) 10 Alternating...
Read moreCrossFit WOD, August 12, 2023
CrossFit – Sat, Aug 12 Warm Up <p>3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds<br />slow)</p><p>-into-<br />3 sets</p><p>5 Strict Rope Pull Ups or 10 Ring Rows<br />5...
Read moreCrossFit – Fri, Aug 11
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets 30 sec Row (easy pace) 5 Alternating V-ups (each side) 5 Sumo Deadlifts (empty bar) 5 High Elbows (High Hang) (empty bar) 5 Sumo Deadlift...
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