Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6:00 AMRAP 30 sec bike (easy) 20 sec bike (mod) 10 sec bike (hard) 5 Deadlifts (empty bar – build across) 5 Plate Toes Taps (each side) 5 Up Downs + Box Jump...
Read moreBodybuilding – Tue, Jul 18
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 Drop sets: strict...
Read moreCrossFit WOD, July 18, 2023
CrossFit – Tue, Jul 18 Warm Up <p>Hip Halo Warmup</p><p>-into-<br />6:00 AMRAP</p><p>30 sec bike (easy)<br />20 sec bike (mod)<br />10 sec bike (hard)<br />5 Deadlifts (empty bar –...
Read moreBodybuilding – Mon, Jul 17
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 17, 2023
CrossFit – Mon, Jul 17 Warm Up <p>Hip Halo</p><p>-into-<br />3 sets:</p><p>6 up-downs to box step up (total)<br />10 PVC Pass Throughs<br />5 PVC Around the Worlds (each direction)<br...
Read moreCrossFit – Sat, Jul 15
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 10:00 Amrap 10 Single Arm Up Right Rows (each) 10 Single Arm Dumbbell Bench Press (each) 10-sec Dead Hang 150m Row (build in pace) Movement...
Read moreCrossFit WOD, July 15, 2023
CrossFit – Sat, Jul 15 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />10:00 Amrap</p><p>10 Single Arm Up Right Rows (each)<br />10 Single Arm Dumbbell Bench Press (each)<br...
Read moreCrossFit – Fri, Jul 14
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Strength overview Athletes will be working back and forth...
Read moreBodybuilding – Fri, Jul 14
Open Gym Strength and Conditioning – Bodybuilding 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 performing Shoulder Press (4 sets...
Read moreCrossFit WOD, July 14, 2023
CrossFit – Fri, Jul 14 Warm Up <p>3:00 Machine</p><p>-into-<br />3 sets:</p><p>10 PVC Pass Throughs<br />3 Inch Worms + 6 Pike Push-ups<br />10 Dumbbell RDL’s (each)<br />3...
Read moreCrossFit – Thu, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Kip Swings 5 Bent Over Dumbbell Rows 5 Dumbbell Muscle Cleans + Shoulder Press 5 Low Box Jumps 5 Pause Bench Press (empty bar- build...
Read moreBodybuilding – Thu, Jul 13
Open Gym Strength and Conditioning – 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 a skill...
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