Zak Ziegenbein

Tuesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 4 rounds 1:00m SU or DU amrap 30s hs hold or 30s plank hold 30s butterfly abmat situps amrap 10 air squats holding abmat Weightlifting Superset db bench press (5×6) 5×6 reps… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 400m easy jog/run 20 alt box step ups with dual db’s 20 alt db lunge steps 10 med ball squats Weightlifting Deadlift (5×3) Performance 5 sets 3 reps Fitness group: 5 sets… Read more »

Saturday Open Gym

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) Work on a skill Coach Zak’s favorite movements Ring Muscle Ups Handstand Push Ups Conditioning Coach Ziegenbein’s Birthday WOD (Time) Oct 1st, I turn 34! Celebrate my birthday CrossFit style! Have fun!… Read more »

Friday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 200m Run PVC Snatch warm up pvc pass throughs good mornings pvc sots press drop snatch btn press snatch grip repeat with empty barbell Weightlifting Squat Snatch (5×1-1-1) 5 sets of 3… Read more »

Wednesday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 200m Run 10 air squats 10 pvc passthroughs 10 good mornings with PVC: 10 front squats 10 back squats 10 overhead squats Weightlifting Superset Squat Complex (4×3-3) 4 rounds 3 Back Squat… Read more »

Monday CrossFit

CrossFit Millard – CrossFit Warm-up Warm-up (No Measure) 3 rounds 12 Russian step ups 5 man makers 6 wall balls 7 ab mat situps Mobility Warm-up (No Measure) front rack work with band wrist stretch bar rack stretch warm up… Read more »

Grand Opening!

CrossFit Millard – CrossFit Grand Opening Day! GRAND OPENING WOD CHALLENGES! Metcon (Calories) WOD Challenge 1 1min MAX CALORIES ASSAULT BIKE Metcon (AMRAP – Reps) WOD CHALLENGE 2 1MIN MAX REPS 115 DEADLIFT Metcon (Calories) WOD CHALLENGE 3 1MIN MAX… Read more »