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 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 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 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...
Read moreCrossFit WOD, August 1, 2023
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 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 – 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 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...
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