Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Chest primer B (No Measure) 2 Rounds: :30 Down Dog -( Seated use Puppy Stretch – youtube.com/watch?v=i1-bFRjloeI ) 20 Alternating Scorpions 2 Rounds: 25 Left Arm...
Read moreCrossFit WOD, April 27, 2021
4/27/21 Warm-up OG class Metcon (3 Rounds for reps) 3 Rounds for Max Reps of: 1 Minute: Burpees 1 Minute: Power snatches (65/45) 1 Minute: Box jumps (24"/20") 1 Minute: Thrusters (65/45) 1 Minute: Pull-Ups (OR Banded Pull-Ups) -Rest 1...
Read more4/26/21
Open Gym Strength and Conditioning – Functional bodybuilding Warm-up Leg primer B (No Measure) 2 Rounds 0:30 Straddle Center 0:30 Straddle Right 0:30 Straddle Left 0:30 Groin Stretch 2 Rounds 20 Windmill Toe Touches 20 Sliding Lateral...
Read moreCrossFit WOD, April 26, 2021
4/26/21 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 more4/24/2021
Open Gym Strength and Conditioning – CrossFit ***Murph shirt orders are due by Friday April 30th! Please contact Jess if you’d like to make an order. *** ***Attention all OG members*** Todd Blanchard’s church (Crossroads) is hosting...
Read more4/24/2021
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 moreCrossFit WOD, April 24, 2021
4/24/2021 ***Murph shirt orders are due by Friday April 30th! Please contact Jess if you’d like to make an order. *** ***Attention all OG members*** Todd Blanchard’s church (Crossroads) is hosting an event called “Pick it up...
Read more4/23/21
Open Gym Strength and Conditioning – CrossFit ***Murph shirt orders are due by Friday April 30th! Please contact Jess if you’d like to make an order. *** ***Attention all OG members*** Todd Blanchard’s church (Crossroads) is hosting...
Read more4/23/2021
Open Gym Strength and Conditioning – Functional bodybuilding 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...
Read moreCrossFit WOD, April 23, 2021
4/23/21 ***Murph shirt orders are due by Friday April 30th! Please contact Jess if you’d like to make an order. *** ***Attention all OG members*** Todd Blanchard’s church (Crossroads) is hosting an event called “Pick it up Moss...
Read more**BENCHMARK THURSDAY**
Open Gym Strength and Conditioning – CrossFit ***Murph shirt orders are due by Friday April 30th! Please contact Jess if you’d like to make an order. *** ***Attention all OG members*** Todd Blanchard’s church (Crossroads) is hosting...
Read moreACTIVE RECOVERY
Open Gym Strength and Conditioning – Mayhem Burgener Strength Active recovery Metcon (No Measure) BikeErg 10min at moderate 3min at easy 3x (2min at hard (standing), 3min at moderate) 3min at easy 3min at easy/moderate 3min at mod 3min at...
Read more