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 10
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm-up -into- 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar –...
Read moreCrossFit WOD, July 10, 2023
CrossFit – Mon, Jul 10 Warm Up <p>Hip Halo Warm-up</p><p>-into-<br />6 min AMRAP</p><p>20-second Double Under or<br />Crossover Practice<br />3 Wall Ball Squats<br />3 Wall Ball Push...
Read moreCrossFit – Sat, Jul 8
Open Gym Strength and Conditioning – CrossFit Warm Up 3:00 Jump Rope -into- 3 sets: 10 PVC Pass Throughs 10 Ring Rows 5 Inch Worms 6 Alternating Dumbbell Snatch 10 Alternating V-Ups Movement prep/Workout prep With Partner 2 sets: 100m Run...
Read moreBodybuilding – Sat, Jul 8
Open Gym Strength and Conditioning – Bodybuilding arms and core warm-up (No Measure) 3 Rounds 15/12 cal row 15 banded bicep curls (light band – fast reps) 15/12 cal ski 15 banded tricep extenstions (light band – fast reps) -into- 2 rounds...
Read moreCrossFit WOD, July 8, 2023
CrossFit – Sat, Jul 8 Warm Up <p>3:00 Jump Rope</p><p>-into-<br />3 sets:</p><p>10 PVC Pass Throughs<br />10 Ring Rows<br />5 Inch Worms<br />6 Alternating Dumbbell Snatch<br />10...
Read moreCrossFit – Fri, Jul 7
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warmup -into- 3 sets: 5 Deadbugs 10 Kettlebell Curls + Shoulder Press (each) 3 Deadlifts (empty bar – build across sets) Strength overview Athletes will work back and...
Read moreBodybuilding – Fri, Jul 7
Open Gym Strength and Conditioning – Bodybuilding Glutes and shoulders (No Measure) Hip Halo Warmup -into- 2 rounds 10 PVC pass throughs 5 PVC around the worlds (each direction) 10 Arm circles (each direction) 5 Down dog/seal pose...
Read moreCrossFit WOD, July 7, 2023
CrossFit – Fri, Jul 7 Warm Up <p>Hip Halo Warmup</p><p>-into-<br />3 sets:</p><p>5 Deadbugs<br />10 Kettlebell Curls + Shoulder Press (each)<br />3 Deadlifts (empty bar – build across...
Read moreCrossFit – Thu, Jul 6
Open Gym Strength and Conditioning – CrossFit Warm Up Hip Halo Warm up -into- 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) STRENGTH – (12:00 – 32:00)...
Read moreBodybuilding – Thu, Jul 6
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 6, 2023
CrossFit – Thu, Jul 6 Warm Up <p>Hip Halo Warm up</p><p>-into-<br />3 sets:</p><p>10 Alternating V-Ups<br />5 Tempo Air Squats<br />3 Tempo Front Squats<br />5 Scap Pull-ups<br...
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