Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3:00 Row (30-seconds Moderate/30-seconds Slow) -into- Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty...
Read morePre Teens (8-12) – Wed, May 15
Open Gym Strength and Conditioning – Pre Teens (8-12) Warm-up Fish Game Into 2 sets 10 PVC Shoulder Press 5 Sit ups 10 Air Squats Skill Pull Up Practice Today we are working on form and efficiency in pull-ups. Level 1: jumping pull-ups or...
Read moreCrossFit WOD, May 15, 2024
CrossFit – Wed, May 15 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>3:00 Row (30-seconds Moderate/30-seconds Slow)<br>-into-<br>Burgener Warm Up Clean + Skill Transfer...
Read moreMayhem Affiliate Bodybuilding 5/14/2024
Open Gym Strength and Conditioning – Bodybuilding Bodybuilding RPE Scale RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range. RPE 4-5 || This is a weight that provides a moderate amount of...
Read moreCrossFit – Tue, May 14
Open Gym Strength and Conditioning – CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate :30 Jump Rope 2. Workout Prep 2 sets: 5/4 Calorie Air...
Read moreTeens – Tue, May 14
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP :30 Air Bike (Legs only) :30 Air Bike (Arms only) 4 Up-Downs to Plate 10 Heel to Toe Rocks :30 Jump Rope Metcon (Time) 36-24-16 Calorie Air Bike Burpees to Plate (Women’s...
Read moreCrossFit WOD, May 14, 2024
CrossFit – Tue, May 14 Warm-up Warm Up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP<br>:30 Air Bike (Legs only)<br>:30 Air Bike (Arms only)<br>4 Up-Downs to Plate<br>:30 Jump...
Read moreCrossFit – Mon, May 13
Open Gym Strength and Conditioning – CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) 2. Workout Prep 1 set: 3...
Read moreTeens – Mon, May 13
Open Gym Strength and Conditioning – Teens Warm up 8:00 AMRAP: :30 Machine 5 Kip Swings 3 Inch Worms 5 Dynamic Squat Stretch 5 Worlds Greatest Stretch (each side) Metcon (5 Rounds for time) 5 sets: 15 Pull Ups 20 Push Ups 30 Sit Ups 40 Air...
Read moreMayhem Affiliate Bodybuilding 5/13/2024
Open Gym Strength and Conditioning – Bodybuilding Functional Pump! (Push/Pull) (Checkmark) 2 sets: 8-7-6-5-4-3-2-1 Dumbbell Deficit Push Ups (2×50/35) Bent Over Dumbbell Row (50/35) -Rest 1:1- 8-7-6-5-4-3-2-1 Strict Pull Ups Dumbbell...
Read moreCrossFit WOD, May 13, 2024
CrossFit – Mon, May 13 Warm-up Warm-up <p><strong>1. Movement Prep/Activation</strong><br>8:00 AMRAP:<br>:30 Machine<br>5 Kip Swings<br>3 Inch Worms<br>5 Dynamic Squat Stretch<br>5...
Read moreCrossFit – Sun, May 12
Open Gym Strength and Conditioning – CrossFit Workout Option 1 Trisha Yearwood (Time) Freedom (RX’d) 21-18-15-12-9-6 Burpee to Bar (6in) 50 Single Unders after each set Independence 21-18-15-12-9-6 Burpee to Bar 35 Single Unders after...
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