4/29/21 BENCHMARK THURSDAY 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...
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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...
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Open Gym Strength and Conditioning – Bronco Basketball Warm-up General warmup (upper) (No Measure) 2 rounds: (20 seconds of work…10 seconds of rest) Toe touch jumping jacks shoulder taps bottom up burpees horizontal hug and open...
Read moreCrossFit WOD, April 28, 2021
4/28/21 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 more4/27/21
Open Gym Strength and Conditioning – CrossFit 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)...
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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...
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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...
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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 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...
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