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 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 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...
Read moreCrossFit – Wed, Jul 26
Open Gym Strength and Conditioning – CrossFit Warm Up 3 sets: 1:00 Machine (easy pace) 10 Dead bugs 5 Bench Press(empty bar – build across sets) 5 Box Jumps (low box/ work on soft landing) Strength overview Athletes will have 10-12...
Read moreBodybuilding – Wed, Jul 26
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 2 of 3) 2...
Read moreCrossFit WOD, July 26, 2023
CrossFit – Wed, Jul 26 Warm Up <p>3 sets:<br />1:00 Machine (easy pace)<br />10 Dead bugs<br />5 Bench Press(empty bar – build across sets)<br />5 Box Jumps (low box/ work on soft landing)</p>...
Read moreCrossFit – Tue, Jul 25
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 – build across sets) 5 Up downs Strength overview...
Read moreBodybuilding – Tue, Jul 25
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...
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