Open Gym Strength and Conditioning – Bronco Basketball Warm-up General flow (No Measure) 2 Rounds: 10 Jumping Jacks 10 Toe Touches 5 Up and Over Left 5 Up and Over Right 5 Arm Circles Left 5 Arm Circles Right 5 Double Arm Circles Reverse...
Read moreCrossFit WOD, July 19, 2021
7/19/21 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 more7/17/21
Open Gym Strength and Conditioning – CrossFit Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff Warm-up Warm-up...
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Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) 3 rounds 200m jog 15/12 cals on machine of athlete’s choice 10 alt v-ups (each side) -into- 3 rounds 10 PVC pass throughs 10 PVC around the worlds 10...
Read moreCrossFit WOD, July 17, 2021
7/17/21 Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR...
Read more7/16/21
Open Gym Strength and Conditioning – CrossFit Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff Warm-up Warm-up...
Read more7/16/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Warm-up (No Measure) Workout Definition Crossover Symmetry and Hip Halo Warmup Focus: Move with intention and focus on each movement you are performing Shoulders and...
Read moreCrossFit WOD, July 16, 2021
7/16/21 Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff Warm-up Warm-up 1. Crossover Symmetry Activation Plus OR...
Read more7/15/21
Open Gym Strength and Conditioning – CrossFit Friendly Reminder: Fit-aids and kill cliff drinks are not complimentary. Drinks are $3 each. We accept cash or you can paypal us at opengymstrength@gmail.com. Thanks, OG staff BENCHMARK THURSDAY...
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Open Gym Strength and Conditioning – Mayhem Burgener Strength Bodybuilding Metcon (No Measure) Double DB Z-Press 4 sets: 10-15 reps; moderate loading: stay the same or increase across sets *Focus: From a seated position with legs extended...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up Warm-up (No Measure) 3 rounds 200m jog or 1 up down and around 15 air squats 10 alt v-ups (each side) -into- 3 rounds 10 PVC pass throughs 10 PVC around the worlds 10 Arm...
Read moreCrossFit WOD, July 15, 2021
7/15/21 Bike erg Metcon (Distance) BikeErg 12min at 80-85rpm 4min at 90-95rpm 5x (1min at 60-65rpm easy, 1min at 90-95rpm) 4min at 80-85rpm 5x (1min at 100-105rpm, 1min at 60-65rpm easy)
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