Thursday, July 28, 2016

Bronco CrossFit is officially CLOSED.

We want to thank everyone we have had the pleasure of coaching over the years. This wasn’t an easy decision to close the gym, but life has a funny way of showing you the direction you are supposed to be headed. And when you are in the thick of dealing with a difficult situation (or situations as the case was for us this year in our personal lives), it’s sometimes hard to see the doors that are opening at the same time that others are closing.

We are forever grateful for the friendships we have made, the new families we have formed and the friendships that were formed because of our gym. We wish everyone happiness and good fortune and especially good health in your continuation of your fitness goals.

If you need to reach us, you can find us on Facebook or most of you have our phone numbers and personal e-mail addresses.

With Love,

Adam & Jennifer Morgan

 

Wednesday, July 27, 2016

Warm-up
3 Rounds
Frankenstein kicks down and back
Lat + Pec Stretch
8 Push Ups
8 Step Ups, weighted
Flexion + External Rotation Hip Opener

Deadlift (80%x(7×2, 1×3) )
*Perform one set every 1:15 until all 8 sets are completed.

Metcon (Time)
For Time:
75 Power Snatch (75/55)
50 Toes to Bar
75 OVHS (75/55)
50 Toes to Bar

From June 9 CrossFit Mayhem

Tuesday, July 26, 2016

Warm-up
3 Rounds
Lat + Pec Stretch
8 Push Ups
8 Squats
8 Sit Ups

Push Press (80%x(7×2, 1×3) )
*Perform one set every 1:15 until all 8 sets are completed.

Metcon (Time)
For time:
3 rounds:
30 Hang Cleans (95/65)
30 Burpees

From June 7 CrossFit Mayhem

Monday, July 25, 2016

Warm-up
3 Rounds
Lat + Pec Stretch
8 Push Ups
8 Pull Ups
8 Sit Ups
Flexion + External Rotation Hip Opener

Overhead Squat (1 Rep Max)
* 10 mins to establish 1 Rep OVHS *

Metcon (Time)
For Time:
30-20-10
Cal. Row
60-40-20
Wall Ball (20/14)

From June 6 CrossFit Mayhem

Sunday, July 24, 2016

Rest day!

Saturday, July 23, 2016

8:00 a.m. Mobility with Eric

9:00 a.m. Team WOD

Friday, July 22, 2016

Warm-up
3 Rounds
Frankenstein kicks down and back
Banded Hamstring Stretch
8 Squats
8 Push Ups
8 Pull Ups
8 Sit Ups
Lat + Pec Stretch

Metcon (Time)
10 Rounds
20 Cal. Row
200m Run

From May 17 CrossFit Mayhem

Thursday, July 21, 2016

Warm-up
3 Rounds
8 Goblet Squats
8 Pull Ups
8 Sit Ups
Lat + Pec + Tricep Stretch

Push Press (8×2 (80%))
*Complete 2 Push Press every 2 mins for 8 sets*

Metcon (Time)
For Time:
10-8-6-4-2
Power Clean (185/135)
20-16-12-8-4
Lunge Walk (185/135)

From June 2 CrossFit Mayhem

Wednesday, July 20, 2016

Warm-up
3 Rounds
Frankenstein kicks down and back
8 Hip Extensions or Good Mornings
Banded Hamstring Stretch
8 GHD Sit Ups
Lat + Pec Stretch

Deadlift (8×2 (80%))
*Complete 2 deadlifts every 2 mins for 8 sets*

Metcon (AMRAP – Rounds and Reps)
15 min Amrap
12 Chest to Bar
12 Burpees
12 Box Jumps (24/20)

From June 1 CrossFit Mayhem

Tuesday, July 19, 2016

Warm-up
3 Rounds
8 Jumping Jacks
8 Goblet Squats
Flexion + External Rotation Hip Opener
Run 100 M or 30 Step Ups
Lat + Pec Stretch

Split Jerk (Back Rack) + OVHS (5 x 2+3)
* Complete a set every 2 mins for 5 sets of
2 Split Jerks + 3 OVHS (you choose the weight) *

Metcon (Time)
For Time:
27-21-15
Cal. Row
Push Press (115/75)

From May 31 CrossFit Mayhem