Open Gym Strength and Conditioning – CrossFit Warm Up 2:00 Bike (build in pace) – into – 3 rounds 10 Single Arm Up Right Row 5 Inch Worms 10 Jumping Air Squats 2 Zombie Rope CLimbs WORKOUT PREP Movement prep/Workout prep –...
Read moreCrossFit WOD, August 5, 2023
CrossFit – Sat, Aug 5 Warm Up <p>2:00 Bike (build in pace)<br />- into -<br />3 rounds<br />10 Single Arm Up Right Row<br />5 Inch Worms<br />10 Jumping Air Squats<br />2 Zombie Rope CLimbs<br...
Read moreCrossFit – Fri, Aug 4
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine (easy pace) -into- Burgener Warm-Up (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High...
Read moreBodybuilding – Fri, Aug 4
Open Gym Strength and Conditioning – Bodybuilding Arms and shoulder warmup (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extensions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit WOD, August 4, 2023
CrossFit – Fri, Aug 4 Warm Up <p>3:00 Machine (easy pace)</p><p>-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)</p><p>* 10 minutes with a PVC or Empty Barbell<br />* Perform...
Read moreCrossFit – Thu, Aug 3
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets 40-second Row 20-second Single Unders 5 PVC Pass Throughs 5 PVC Around the Worlds (each direction) 5 Scap Pull Ups 5 Pike Push Ups Strength...
Read moreBodybuilding – Thu, Aug 3
Open Gym Strength and Conditioning – Bodybuilding 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 game of trying to...
Read moreCrossFit WOD, August 3, 2023
CrossFit – Thu, Aug 3 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets</p><p>40-second Row<br />20-second Single Unders<br />5 PVC Pass Throughs<br />5 PVC...
Read moreBodybuilding – Wed, Aug 2
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 3 of 3) 2...
Read moreCrossFit – Wed, Aug 2
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- Burgener Warm Up + Skill Transfer: * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean...
Read moreCrossFit WOD, August 2, 2023
CrossFit – Wed, Aug 2 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 moreCrossFit – Tue, Aug 1
Open Gym Strength and Conditioning – CrossFit Warm Up 1 Round Through 10 yd walk on toes 10 yd walk on toes backwards 10 yd walk on heels 10 yd walk feet turned out 10 yd walk feet turned in 10 yd lunge walk-arms locked out overhead 10 yd...
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