Open Gym Strength and Conditioning – Functional 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...
Read moreACTIVE RECOVERY OR REST
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 2x (5 Min Mod (85 RPM), 2 Min Easy) *No rest between reps or sets. 2 Sets: 4x (15 Sec Standing Sprint on High Damper, 30 Sec Easy Recovery) 3 Min Easy Easy Recovery...
Read moreCrossFit WOD, May 26, 2022
5/26/22 Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than...
Read more5/25/22
Open Gym Strength and Conditioning – CrossFit Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable...
Read more5/25/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Lower body push/pull (No Measure) Hip Halo Activation -into- 3 rounds 5 Alt. step through lunges (each side – perform a step-back lunge directly into a step-forward lunge)...
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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. Mayhem Hip Halo Activation * 10 Side step R/L * 10...
Read more5/25/22
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 25, 2022
5/25/22 Saturday, May 28th will be our annual Murph workout. Heat schedule will on the top of every hour beginning at 6am. Burgers/hot-dogs and refreshments will be provided. As usual if you are unable to attend on Saturday you are more than...
Read more5/24/22
Open Gym Strength and Conditioning – CrossFit Taking pre-orders for new hats. Exact same company/hat that rogue uses. 36 hats are available to pre-order. $25 per hat. Contact me at 337-377-9259 or email us at opengymstrength@gmail.com...
Read more5/24/22
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper Body Posterior (Back & Triceps) (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...
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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 3 Sets: 50m HEAVYSandbag Bear Hug Carry 8...
Read moreWeek 15 Session 23 (max effort lower)
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Dynamic leg warm-up (No Measure) 20 on 20 off High knees in place alternating side lunges w/high knee alternating Bird pickers ski jumps alternating leg raises from plank...
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