Posts Tagged ‘1000m’
November 6, 2018
CrossFit:Â Warm Up: Overhead Prep 3rds 10 Scap Progression :20 N2W HS Hold – 3 x :03 Eccentic 10 KBS (Build) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict HSPU WOD: Every 5min x 4 500m Row 21 KBS – American (53/35) 15 Pullups BodyFit: 269 Warm Up: Heat your meat WOD: 1000m…
Read MoreMay 31, 2018
Don’t forget next week is Friends and Family Week here at Alpha. Invite those friends, family, co-workers, whomever and show them why you love Alpha so much. ALL classes are Free and open to everybody with or without CF experience. As always our referral program will get you $50 off your membership as well as…
Read MoreMarch 28, 2017
CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…
Read MoreFebruary 13, 2017
Warm Up: Squat Prep Then 3rds 10 Kips/Kipping Practice 10 Pillar with arm reach 10 EB Thrusters 6 Goblet Squat (Heavy) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for Max Reps WOD: “Jackie” 1000m Row 50 EB Thrusters 30 Pullups
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