Posts Tagged ‘Bench Press’
November 16, 2018
Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm. We hope to see you all there! Warm Up: 5min Double Under Practice 3rds 10 Banded Pullaparts 10 True Pushups – 6 Depth Pushups 5 Bench Press (Build) Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR!* WOD:…
Read MoreNovember 2, 2018
Warm Up: 8min WAMRAP 10 Kips/Kippping Practice 10 Banded Pullaparts 10 EB Thrusters 5 Box Jumps (AHighAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Straight) *Heavier than 10.26.18* WOD: “28 Days Later” 7rds 7 Burpee Box Jump Over 7 Thrusters (95/65) 7 Pullups *15min cap*
Read MoreOctober 26, 2018
Warm Up: 3rds 20 Double Unders/Practice 10 Banded Pullaparts 10 True Pushups – 5 Depth Pushups 15 Air Squats Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Heavier than 10.12.18* WOD: “Two Times Two Times” 50-40-30-20-10 Wall Balls (20/14) Situps Double Unders (3:1) *20min cap*
Read MoreOctober 12, 2018
Warm Up: 3rds 10 Face Pulls 10 True Pushups 10 KBS (Build) 5 Box Jumps (AHigAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 5 (Straight) *~90% of 10.5.18* Hero WOD “Jack” 20 min AMRAP 10 Push Press (115/85) 10 KBS – American (53/35) 10 Box Jumps (24/20) *Compare to…
Read MoreOctober 5, 2018
Event Reminder: Alpha Happy Hour tonight at Strange Roots brewery in Millvale. Festivities begin when you get there. Hope to see you tonight! Warm Up: 3rds 10 Banded Pullaparts 8 Depth Pushups / True Pushups 4 Athletic Burpees :10 AB Sprint Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2…
Read MoreSeptember 21, 2018
Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try. Bring your friends, family, co-workers, etc. who have been asking you why you look so good. Both classes are open to Alpha members but 8:30am class is for members only. Warm Up: 3rds 10…
Read MoreSeptember 14, 2018
Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am. If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take…
Read MoreAugust 29, 2018
Warm Up: 8min WAMRAP 10 Banded Pullaparts 8 Depth Pushups or True Pushups 6 Strict No Jump Burpees Strength: Bench Press All Levels: 3RM *This is a test – go get a PR! WOD: Death by Burpees *Min 1 – 1 Burpee, Min 2 – 2 Burpees, Min 3 – 3 Burpees,…til failure *Capped at…
Read MoreAugust 17, 2018
Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am. Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome. Warm Up: 3rds 10 Banded Pullaparts 7 Strict No Jump Burpees 4 Broad Jumps 7 Depth Pushups *Scale to True Pushup* Strength: Bench Press Level 1: 3 x 5…
Read MoreAugust 10, 2018
Don’t forget Alpha Decathlon next Saturday August 18th followed by Alpha 5 year Anniversary Party. A fun filled day at Alpha for the whole family, hope to see you all there! Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 Air Squats 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level…
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