Posts Tagged ‘Ball Slams’
August 2, 2019
Warm Up:3rds1:00 Deadbug 15 Banded Good Mornings 10 Plate Touches5 High Box Jumps 8 RDLs (Build to working weight) Strength: RDLAll Levels: 4 x 6 (Straight)*Same weight as 7.24.2018 WOD: “Partners in Crime”10 Rounds10/7 Cal Assault Bike10 Box Jumps (24/20)10 Ball Slams (25/20)*Partners alternate movements Flex:5 x 15 Banded Sissy Squats with KB (44/25)5 x…
Read MoreJuly 25, 2019
CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19
Read MoreJune 20, 2019
CrossFit: Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progression10 Wall Balls 10 Plate Touches Strength: 15min clock4 x 7/7 BB Walking Lunge 4 x 5 Strict Pullups *Add weight if necessary WOD: “Chipped Ham”60 Wall Balls (20/14)50 Ball Slams 40 Situps 30 Pullups 20 Cals Rower10 Burpees *WOD is completed using a…
Read MoreJune 3, 2019
Remeber classes open all week to friends, family, co-workers, etc. Bring them to a class and show them why you love Alpha! Warm Up:Hip Mobility8min WAMRAP 10 Scap Progression8 Tempo Goblet Squat (:03 down, :02 hold):30 Plank10 Plate Touches WOD:Tabata (8x 20s on, 10s off)Goblet Squats (AHAP)Plank/Shoulder TouchesBall Slams (25/20)Pull-ups*Rest 1min between movements*
Read MoreMay 23, 2019
CrossFit: Warm Up: Hip / Shoulder Mobility8min WAMRAP:15 N2Wall HS Hold (+:05 each rd)5/5 Knee Hug Walking Lunge 10 Plate Touches (Build)8 EB Thrusters Strength: 15min clock4 x 6 HSPU4 x 6/6 Bulgarian Split Squat WOD: 20min EMOMEven: 10 Thrusters (95/65)Odd: 10 Ball Slams BodyFit: 324 Warm Up: 500m Row – Easy 8min WAMRAP 8/8…
Read MoreMay 9, 2019
CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…
Read MoreMay 7, 2019
CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…
Read MoreApril 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPVC Positions 3rds3-position Snatch (Hip – Hang – Floor)5 High Box Jumps Strength: Power SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Guy Ritchie’s 2nd”8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Power Snatch (135/95)2 – 4 – 6 – 8 – 10 – 12…
Read MoreApril 23, 2019
CrossFit Warm Up:Overhead PrepSplit Jerk Footwork3rds5 :02 Pause Jerks10 KBS (Build)5 High Box Jumps Strength: JerksLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “He hates these cans!”A: Every :30 for 10 Rounds1 Push Jerk1 Split JerkB: 150 Russian KBS for Time BodyFit 315 Warm Up:Ankle Circuit8min WAMRAP :20 N2W HS Hold10 Kips / Kipping…
Read MoreApril 16, 2019
CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…
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