Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 3 sets: 20 Double Kettlebell Front Rack...
Read moreWeek 16 session 26 (dynamic effort lower)
Open Gym Strength and Conditioning – Bronco Basketball Dynamic effort (lower) Dynamic warmup (No Measure) 1 round: (line drills) baseline to half court then jog to opposite baseline high knee pulls Russian kicks quad pulls figure four...
Read moreCrossFit WOD, May 31, 2022
5/31/22 Warm-up 0:00-10:00 Warm-up Click "Workout prep notes available" directly below for the full warm up Athletes Notes 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Barbell Prep A)...
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Open Gym Strength and Conditioning – CrossFit Thank you to the brave men and women who have made the ultimate sacrifice. No classes will be held today. However, open gym’s doors will be open all day for those who have not completed...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Anterior (Chest & Bicep) Warm-up (No Measure) Crossover Symmetry Warmup -into- 3 rounds 10 Perfect Pushups (controlled form) 15 band pull-a-parts 5 PVC...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep 1-2 Sets of Front Squat Skill Transfer...
Read moreCrossFit WOD, May 30, 2022
5/30/22 Thank you to the brave men and women who have made the ultimate sacrifice. No classes will be held today. However, open gym’s doors will be open all day for those who have not completed Murph. Hope you all have a wonderful Memorial...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep Junkyard Dog Part 1 Junkyard Dog Part 2 3...
Read moreMURPH!!
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 4. Movement Prep/Activation and Increasing Heart Rate – 2-3 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 5...
Read moreCrossFit WOD, May 28, 2022
MURPH!! Warm-up Warm-up 4. Movement Prep/Activation and Increasing Heart Rate – 2-3 Sets 1:00 Jog 10 Hanging Scap Retraction 5 Kip to Swing 5 Inchworm w/Push Up 10 Air Squats 5. Workout Prep 1 set (at workout pace): 2 pull-ups 3 push-ups...
Read more5/27/22
Open Gym Strength and Conditioning – CrossFit TOMORROW IS MURPH! First heat will kick off at 6am! We look forward to seeing everyone. Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each...
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