CrossFit – Sat, Jul 15 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />10:00 Amrap</p><p>10 Single Arm Up Right Rows (each)<br />10 Single Arm Dumbbell Bench Press (each)<br...
Read moreBodybuilding – Fri, Jul 14
Open Gym Strength and Conditioning – Bodybuilding Shoulder and glute warmup (No Measure) Crossover Symmetry and Hip Halo Warmup Athletes Notes Focus: Move with intention and focus on each movement you are performing Shoulder Press (4 sets...
Read moreCrossFit – Fri, Jul 14
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Machine -into- 3 sets: 10 PVC Pass Throughs 3 Inch Worms + 6 Pike Push-ups 10 Dumbbell RDL’s (each) 3 Deadlifts (empty bar) Strength overview Athletes will be working back and forth...
Read moreCrossFit WOD, July 14, 2023
CrossFit – Fri, Jul 14 Warm Up <p>3:00 Machine</p><p>-into-<br />3 sets:</p><p>10 PVC Pass Throughs<br />3 Inch Worms + 6 Pike Push-ups<br />10 Dumbbell RDL’s (each)<br />3...
Read moreBodybuilding – Thu, Jul 13
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 – Thu, Jul 13
Open Gym Strength and Conditioning – CrossFit Warm Up Crossover Symmetry or Banded 7’s -into- 3 sets: 5 Kip Swings 5 Bent Over Dumbbell Rows 5 Dumbbell Muscle Cleans + Shoulder Press 5 Low Box Jumps 5 Pause Bench Press (empty bar- build...
Read moreCrossFit WOD, July 13, 2023
CrossFit – Thu, Jul 13 Warm Up <p>Crossover Symmetry or Banded 7’s</p><p>-into-<br />3 sets:</p><p>5 Kip Swings<br />5 Bent Over Dumbbell Rows<br />5 Dumbbell Muscle Cleans + Shoulder...
Read moreBodybuilding – Wed, Jul 12
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 6-7 *Rest...
Read moreCrossFit – Wed, Jul 12
Open Gym Strength and Conditioning – CrossFit Warm Up 2:00 Row (increase pace every 30-seconds) 2:00 Run (increase pace every 30-seconds) -into- 3 sets: 10 Roll and Reach 10 Iron Cross 10 Scorpions 5 Up Downs Movement prep/Workout prep 1...
Read moreCrossFit WOD, July 12, 2023
CrossFit – Wed, Jul 12 Warm Up <p>2:00 Row (increase pace every 30-seconds)<br />2:00 Run (increase pace every 30-seconds)</p><p>-into-<br />3 sets:</p><p>10 Roll and Reach<br />10 Iron...
Read moreBodybuilding – Tue, Jul 11
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...
Read moreCrossFit – Tue, Jul 11
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 3 sets: 30-second Assault Bike 5 1-1/4 Squats (empty bar) 5 Scap pull-ups 5 Supinated Ring Rows 10 Alternating V-Ups Strength overview Athletes will work back and...
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