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 – Mon, Aug 14
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s + Hip Halo Warm up -into- 3 sets: 5 Single Arm Ring Rows (each side) 5 Front Squats (empty bar) 5 Shoulder Press 30-second Knee Plank 5 Up downs STRENGTH...
Read moreCrossFit – Sat, Aug 12
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow) -into- 3 sets 5 Strict Rope Pull Ups or 10 Ring Rows 5 Inchworms + Air Squat (3-second Hold) 10 Alternating...
Read moreCrossFit WOD, August 12, 2023
CrossFit – Sat, Aug 12 Warm Up <p>3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds<br />slow)</p><p>-into-<br />3 sets</p><p>5 Strict Rope Pull Ups or 10 Ring Rows<br />5...
Read moreCrossFit – Fri, Aug 11
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets 30 sec Row (easy pace) 5 Alternating V-ups (each side) 5 Sumo Deadlifts (empty bar) 5 High Elbows (High Hang) (empty bar) 5 Sumo Deadlift...
Read moreCrossFit WOD, August 11, 2023
CrossFit – Fri, Aug 11 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets</p><p>30 sec Row (easy pace)<br />5 Alternating V-ups (each side)<br />5 Sumo Deadlifts (empty...
Read moreCrossFit – Thu, Aug 10
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry Or Banded 7’s -into- 3 sets: 3 Strict Press (empty bar) 3 Push Press (empty bar) 5 Bar Facing Up Downs :30 Sec Jump Rope Strength overview Athletes will be strict...
Read moreCrossFit WOD, August 10, 2023
CrossFit – Thu, Aug 10 Warm Up <p>Crossover Symmetry Or Banded 7’s</p><p>-into-<br />3 sets:</p><p>3 Strict Press (empty bar)<br />3 Push Press (empty bar)<br />5 Bar Facing Up...
Read moreCrossFit – Wed, Aug 9
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm Up -into- 3 sets: 1:00 Assault Bike (increase speed) 10 Alternating V-Ups 3 Muscle Cleans + 3 Shoulder Press + 3 Back Squats Movement prep/Workout prep 3 sets: 5/4 Calorie...
Read moreBodybuilding – Wed, Aug 9
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) Back Squat (4 sets: 10 Reps – RPE 6 (deload)...
Read moreCrossFit WOD, August 9, 2023
CrossFit – Wed, Aug 9 Warm Up <p>Hip Halo Warm Up</p><p>-into-<br />3 sets:</p><p>1:00 Assault Bike (increase speed)<br />10 Alternating V-Ups<br />3 Muscle Cleans + 3 Shoulder Press + 3 Back...
Read moreBodybuilding – Tue, Aug 8
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 Strict Pull-ups (4...
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