CrossFit – Tue, Aug 1 Warm Up <p>1 Round Through<br />10 yd walk on toes<br />10 yd walk on toes backwards<br />10 yd walk on heels<br />10 yd walk feet turned out<br />10 yd walk feet turned in<br...
Read moreCrossFit – Mon, Jul 31
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6 min AMRAP 30 sec bike 5 Double DB Deadlifts (build across) 5 Double DB Hang Power Clean (build across) 5 Double Shoulder to Overhead (build across) Movement...
Read moreBodybuilding – Mon, Jul 31
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 31, 2023
CrossFit – Mon, Jul 31 Warm Up <p>Hip Halo Warmup</p><p>-into-<br />6 min AMRAP</p><p>30 sec bike<br />5 Double DB Deadlifts (build across)<br />5 Double DB Hang Power Clean (build...
Read moreCrossFit WOD, July 29, 2023
CrossFit – Sat, Jul 29 Warm Up <p>3 sets:<br />1:00 Row<br />5 Pike Push-ups<br />30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft<br />Overhead)<br />5 Power Cleans (empty...
Read moreBodybuilding – Fri, Jul 28
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 – Fri, Jul 28
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 6 min AMRAP 30-second Bike (easy pace) 5 Deadlifts (empty bar – build across sets) 10 Single Arm Dumbbell Shoulder Press (each) Strength overview Athletes...
Read moreReign baseball – Fri, Jul 28
Open Gym Strength and Conditioning – Reign baseball 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 hurdle (heel, toe)...
Read moreCrossFit WOD, July 28, 2023
CrossFit – Fri, Jul 28 Warm Up <p>Hip Halo Warm up</p><p>-into-<br />6 min AMRAP</p><p>30-second Bike (easy pace)<br />5 Deadlifts (empty bar – build across sets)<br />10 Single Arm...
Read moreCrossFit – Thu, Jul 27
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 moreBodybuilding – Thu, Jul 27
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, July 27, 2023
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...
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