Posts Tagged ‘Alpha 250’
June 3, 2020
WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…
Read MoreDecember 16, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Glute Bridge with March 10/side Side Plank Rotations 3 DB Bear Complex WOD:DB 250 (35/25) *Alpha 250 w/ DB’s instead of BB* **20min Hard Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 5 Tempo (33X1) Banded Front Rack Squat 10/leg Glute Bridge…
Read MoreDecember 11, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreMay 23, 2018
Warmup: 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext PA Clean Warmup (Build) 15 Elevated Pushups 20 Double Unders / Practice Strength: 10min Alternating EMOM Odd: 4/4Â Weighted Lunges Even: 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreJuly 27, 2017
CrossFit Warmup: 2rds PA Clean Warmup Russian Baby Makers x 5 :15 Table Top Stretch 10 Kips/Kipping Practice Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30 Back Squats (95/65) 20 Jerks (95/65)…
Read MoreJanuary 16, 2014
Today we’re going to retest another WOD from a few months ago, the Alpha 250. Â Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare. Â In the second scenario your time…
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