Open Gym Strength and Conditioning – CrossFit BENCHMARK THURSDAY Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more...
Read more8/26/21
Open Gym Strength and Conditioning – Functional bodybuilding Monostructural 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...
Read moreactive recovery or rest day
Open Gym Strength and Conditioning – Mayhem Burgener Strength Bike erg 5min at 80-85rpm 2min standing on high damper at 60-70rpm 4min at 80-85rpm 2min standing on high damper at 60-70rpm 3min at 80-85rpm 2min standing on high damper at...
Read more8/26/21
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...
Read moreCrossFit WOD, August 26, 2021
8/26/21 BENCHMARK THURSDAY Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute* In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970) Active recovery Metcon (Distance) 5min at 80-85rpm...
Read more8/25/21
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. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk...
Read more8/25/21
Open Gym Strength and Conditioning – Functional bodybuilding Lower body push/pull 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...
Read more8/25/21
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 more8/25/21
Open Gym Strength and Conditioning – Bronco Basketball Warm-up Upper body push warmup (No Measure) Crossover Symmetry Warmup -into- 3 rounds 15 band pull-a-parts 10 PVC Passthroughs 10 wall angels 10 tempo plate floor press (2 sec...
Read moreCrossFit WOD, August 25, 2021
8/25/21 Warm-up Warm-up 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 R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L *...
Read more8/24/21
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement 2. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards...
Read more8/24/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Upper body pull warmup (No Measure) 50/35 cal Row -into- 6 min AMRAP 10 ring rows 5 iron cross (each side) 5 seal pose/down dog pose transitions 10 seated single arm...
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