Zak Ziegenbein

Athlete Spotlight: Sarah Dickson

Athlete Spotlight: Sarah Dickson What do you do for a living?*Nurse Case Manager Tell us about your family. Spouse/significant other/kids/siblings*Husband Justyn*Kids James and Landon When and why did you join Crossfit?*I joined CrossFit in 2017 in order to get in… Read more »

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Athlete Spotlight: Tyler Abbott

What do you do for a living?  Inside sales rep at a technology company in Omaha When and why did you join Crossfit? February 2018. I wanted a more structured workout where I wasnt having to come up with my… Read more »

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Friday CrossFit

CrossFit Millard – CrossFit Weightlifting A: Power Clean (emom 8 of 3 tng reps) B: Clean Pull (5-5-5) @ 110% best power clean https://youtu.be/VF-hqxyLly4 C: Front Squat (3-3-3-3) from the floor Conditioning Metcon (AMRAP – Reps) for 12 minutes 15… Read more »

Thursday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 800m Row then 30 sec AB moderate rest 30-60 20 sec AB hard rest 30-60 10 sec AB Very Hard Shoulder Warmup thoracic mobility quadruped rotation x10 Pizza Delivery 50′ per arm… Read more »

Wed CrossFit

CrossFit Millard – CrossFit Warm-up Metcon (Time) Foam Roll or Lacrosse Ball Twisted Cross Backburn,Halo,S-wave x 10 Line Warmup quad stretch pike walk bear crawl burpees etc Weightlifting Push Press (10-10-10-10) Conditioning Metcon (Time) For Time 21 American KB Swings… Read more »

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 500m Row 2 rounds With barbell up to 95lbs 10 good morning 10 glute bridge Last rep hold for 30-45 sec 10 romanian deadlift Weightlifting Deadlift (3-3-3-3-3) Must hold last rep each… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll Hip Mobility 3:00m double unders 2 rounds 10-15 reps each air squats ring rows push ups ab mat situps Weightlifting Back Squat (10-5-5-3-2) Conditioning Metcon (Time) 5 rounds 5 Power… Read more »

Saturday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Foam Roll or stretch Get Warm 25 jumping jacks 20 air squats 15 push ups then Body building 3 sets 8-10 Hammer Curl rest 30 8-10 Tricep Extension rest 60 Warmup for… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up (No Measure) Foam Roll Overhead Mobility 500m Row 2 rounds 5 ohs with pvc 6 box step ups 30-45s flr plank Warm-up Weightlifting Power Snatch + OH Squat (10 sets of 1) 1 ps +… Read more »