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 moreCrossFit WOD, May 7, 2022
“Coach K” Coach K Metcon (AMRAP – Rounds and Reps) "Coach K" Partner workout Teams of 3 AMRAP 20: 400 meter run (together) 40 synchronized air squats 30 synchronized sit-ups 20 synchronized push-ups 10 synchronized...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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...
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Open Gym Strength and Conditioning – CrossFit This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to...
Read more5/6/22
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: 7 Barbell Back Rack Box Step Ups (each...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up 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 stretch lunge &...
Read moreCrossFit WOD, May 6, 2022
5/6/22 This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us...
Read more5/5/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up 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...
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Open Gym Strength and Conditioning – CrossFit This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to...
Read more5/5/22
Open Gym Strength and Conditioning – Mayhem Burgener Strength
Read moreWeek 12 session 16 (max effort upper)
Open Gym Strength and Conditioning – Bronco Basketball Core 2 sets: 10 side plank w/ leg abduction (ea side) 10 hanging leg raises 10 elbow to hands plank Upper back/shoulder work (No Measure) Upper Back/Shoulder Work – Crossover symmetry...
Read moreCrossFit WOD, May 5, 2022
5/5/22 This Saturday, May 7th, is our benefit workout for Coach Kwan. The event starts at 9am. Registration is still open. For any teams or individuals wanting to do the workout yet cannot make it to the event, you can still participate. Email us...
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