Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Warm Up or Banded 7’s -into- 3 sets: 1:00 Row 10 Deadbugs 5 Bench Press (empty bar – slow and controlled) 4 World’s Greatest Stretch (each side) Strength...
Read moreCrossFit WOD, June 28, 2023
CrossFit – Wed, Jun 28 Warm Up <p>Crossover Symmetry Warm Up or Banded 7’s</p><p>-into-<br />3 sets:<br />1:00 Row</p><p>10 Deadbugs<br />5 Bench Press (empty bar – slow and...
Read moreBodybuilding – Tue, Jun 27
Open Gym Strength and Conditioning – Bodybuilding Upper Body Posterior (Back & Triceps) (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...
Read moreCrossFit WOD, June 27, 2023
CrossFit – Tue, Jun 27 Warm Up <p>Crossover Symmetry Warm Up or Banded 7’s -into-<br />3 sets:<br />30 sec Assault Bike</p><p>5 alt. V-ups (each side)<br />5 Knees to Elbows<br />5 1-1/4...
Read moreBodybuilding – Mon, Jun 26
Open Gym Strength and Conditioning – Bodybuilding Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC Around the Worlds...
Read moreCrossFit – Mon, Jun 26
Open Gym Strength and Conditioning – CrossFit Warm Up 2 sets: 1:00 Bike 1:00 Run 1:00 Ski -into- Build up on Manmaker weight Movement prep/Workout prep 1 set: 20-sec Bike (workout pace) 20-sec Run (workout pace) 20-sec Ski (workout pace) 1...
Read moreCrossFit WOD, June 26, 2023
CrossFit – Mon, Jun 26 Warm Up <p>2 sets:<br />1:00 Bike<br />1:00 Run<br />1:00 Ski<br />-into-<br />Build up on Manmaker weight</p> Movement prep/Workout prep <p>1 set:<br />20-sec...
Read moreCrossFit – Sat, Jun 24
Open Gym Strength and Conditioning – CrossFit Warm Up 10 min AMRAP 30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold 10 Single Arm Dumbbell Shoulder Press 3 Sandbag Deadlifts (light- focus on...
Read moreCrossFit WOD, June 24, 2023
CrossFit – Sat, Jun 24 Warm Up <p>10 min AMRAP<br />30 single unders (focus arms close to the body and movement in wrists) 10-second Handstand Hold<br />10 Single Arm Dumbbell Shoulder Press<br />3 Sandbag Deadlifts...
Read moreBodybuilding – Fri, Jun 23
Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders Glutes and shoulders (No Measure) Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down...
Read moreBodybuilding – Thu, Jun 22
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...
Read moreCrossFit – Thu, Jun 22
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up + Banded 7’s -into- 7 min AMRAP: 50m Jog 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Strength overview Athletes will perform deficit...
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