Open Gym Strength and Conditioning – CrossFit Warm Up Hinshaw warmup (12-15 mins) -into- 3 sets: 100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets- Freedom Big bird (10 Rounds for time) 10x100m Sprint (Or 8x25ft...
Read moreBodybuilding – Tue, Jun 6
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 6, 2023
CrossFit – Tue, Jun 6 Warm Up <p>Hinshaw warmup (12-15 mins)</p><p>-into-</p><p>3 sets:<br />100m Run (Build up to 80% of sprint speed) -rest 1 minute between sets-</p> Freedom Big bird (10 Rounds...
Read moreCrossFit – Mon, Jun 5
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up 1:00 Machine -into- 3 sets: 5 Worlds Greatest Stretch (each side) 10 Deadbugs 5 Scap Pull-ups 5 Front Squats (empty bar – build across sets) 2 sets: 5/4 Calorie...
Read moreCrossFit WOD, June 5, 2023
CrossFit – Mon, Jun 5 Warm Up <p>Hip Halo Warm up</p><p>1:00 Machine</p><p>-into-</p><p><br />3 sets:</p><p>5 Worlds Greatest Stretch (each side)<br />10 Deadbugs<br...
Read moreCrossFit – Sat, Jun 3
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- 3 sets: 30-second Jump Rope 10 GHDs (Parallel) 10 Deadbugs 5 Suitcase Deadlifts (each) WORKOUT PREP 3 sets: 10 Double Unders (each) 5 GHD’s 3 Deadlifts (build in...
Read moreBodybuilding – Fri, Jun 2
Open Gym Strength and Conditioning – Bodybuilding glutes and shoulders Shoulder Press (6 sets of 4 reps @ – RPE 8.5/10 (attempt to go a little heavier than last week) *Rest 2:00-2:30 b/t sets ) Weighted Hip Thrust (6 sets of 4 reps @ – RPE...
Read moreCrossFit – Fri, Jun 2
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 5 Up-Downs to Seal Pose 8 Box Step ups 5 Back Squats (build across to working weight) WK prep 2 sets: 2 Burpee Box Jump Overs (each) 3 Back Squats Freedom...
Read moreCrossFit WOD, June 2, 2023
CrossFit – Fri, Jun 2 Warm Up <p>Hip Halo Warmup<br />-into-<br />3 sets:<br />5 Up-Downs to Seal Pose 8 Box Step ups</p><p>5 Back Squats (build across to working...
Read moreCrossFit – Thu, Jun 1
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- Hip Halo Warmup -into- 4 min AMRAP 4 Single Arm Dumbbell Push Press 4 Kettlebell Swings 4x25ft Shuttle Run WK prep 1 set: 5 Dumbbell Push Press 5...
Read moreBodybuilding – Thu, Jun 1
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 – Wed, May 31
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 6 min AMRAP 3 Step Back Lunge Steps (each side) 5 Alt. V-ups (Each Side) 5 Kip Swings (focus on elevating in back portion of swings) 3 Knees to Elbows WK prep 3...
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