Open Gym Strength and Conditioning – CrossFit “Webb” (AMRAP – Rounds and Reps) “WEBB” AMRAP 30: 10 burpee pull-ups 29 alternating lunges 20 air squats If you’ve got a twenty pound vest or body armor, wear...
Read more10/29/21
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...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up str: Agility warmup (No Measure) Agility warm-ups Side lateral steps with push off side lateral shuffle with pause on whistle run shuffle opposite back pedal back pedal/run hip...
Read moreCrossFit WOD, October 29, 2021
10/29/2021 “Webb” (AMRAP – Rounds and Reps) "WEBB" AMRAP 30: 10 burpee pull-ups 29 alternating lunges 20 air squats If you’ve got a twenty pound vest or body armor, wear it. Please join us Friday, October 29th to...
Read more10/28/21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1 Set: 1:00 Row...
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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 – Mayhem Burgener Strength Bike erg Functional Threshold Power Workout: Warm Up 90 Sec Easy 90 Sec Easy/Mod 90 Sec Mod 90 Sec Mod/Fast 90 Sec Easy 90 Sec Fast 90 Sec Easy 2x (30 Sec Sprint, 90 Sec Easy) 90...
Read moreCrossFit WOD, October 28, 2021
10/28/21 Warm-up Warm-up 1. Crossover Symmetry Activation OR Banded 7s – perform 7 reps of each movement 2. Movement Prep/Activation and Increasing Heart Rate 1 Set: 1:00 Row (Increasing Pace each set) 20 Alt. Leg V-Up 15 Banded Good...
Read more10/27/2021
Open Gym Strength and Conditioning – CrossFit 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 Forward/Backwards Walk...
Read more10/27/21
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)...
Read more10/27/21
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 more10/27/21
Open Gym Strength and Conditioning – Bronco Basketball 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) 5...
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