CrossFit – Thu, Jul 27 Warm Up <p>3:00 Machine</p><p>-into-<br />Burgener Warm Up + Skill Transfer:</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform 3-5 reps at each...
Read moreBodybuilding – Wed, Jul 26
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) Drop set: back squat (Drop Sets: (week 2 of 3) 2...
Read moreCrossFit – Wed, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm Up 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps (low box/ work on soft landing) Strength overview Athletes will have 10-12...
Read moreCrossFit WOD, July 26, 2023
CrossFit – Wed, Jul 26 Warm Up <p>3 sets:<br />1:00 Machine (easy pace)<br />10 Dead bugs<br />5 Bench Press(empty bar – build across sets)<br />5 Box Jumps (low box/ work on soft landing)</p>...
Read moreBodybuilding – Tue, Jul 25
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...
Read moreCrossFit – Tue, Jul 25
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 – build across sets) 5 Up downs Strength overview...
Read moreCrossFit WOD, July 25, 2023
CrossFit – Tue, Jul 25 Warm Up <p>Crossover Symmetry or Banded 7’s + Hip Halo Warm up</p><p>-into-<br />3 sets:</p><p>5 Single Arm Ring Rows (each side)<br />5 Front Squats (empty bar –...
Read moreReign baseball – Mon, Jul 24
Open Gym Strength and Conditioning – Reign baseball Running warm-up Running warm-up (No Measure) Mobility 10 reps of each: over and reach scorpions mid split and reach 50 ft incremements High knee karaoke (over, over, walk, walk) Over...
Read moreCrossFit – Mon, Jul 24
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- Crossover Symmetry or Banded 7’s Warmup -into- 8:00 Amrap 20 sec Assault Bike 4 Updowns to Seal Pose + Box Get-over 5 GHD’s to Parallel 4 Kip Swings + 2 Pull Ups 4...
Read moreBodybuilding – Mon, Jul 24
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 WOD, July 24, 2023
CrossFit – Mon, Jul 24 Warm Up <p>Hip Halo Warmup</p><p>-into-<br />Crossover Symmetry or Banded 7’s Warmup</p><p>-into-<br />8:00 Amrap</p><p>20 sec Assault Bike<br />4...
Read moreReign baseball – Sat, Jul 22
Open Gym Strength and Conditioning – Reign baseball Running warm-up Running warm-up (No Measure) Mobility 10 reps of each: over and reach scorpions mid split and reach 50 ft incremements High knee karaoke (over, over, walk, walk) Over...
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