Posts Tagged ‘Box Jumps’
June 18, 2019
CrossFit: Warm Up: 3rds1:15 Deadbug10 Pushups *Inch worm in and out of pushup*8 BB Good Mornings (Build)6 High Box Jumps (Build if necessary)Deadlifts Hero WOD: “McGhee” 30min AMRAP 5 Deadlift (275/185) 13 Pushups 9 Box Jumps (24/20) BodyFit: 329 Warm Up: Row 500m – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…
Read MoreJune 7, 2019
Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon! Warm Up:Dynamic Warmup10min WAMRAP 10 Pullup Progression5/5 Knee Hug Walking Lunge5 High…
Read MoreMay 30, 2019
CrossFit: Warm Up: 3rds1:10 Deadbug :15 Table Top Stretch 10 Squat Progession 10 Banded Good Mornings Deadlifts (Build to working weight) Strength: All Levels: 15min clock 4 x 8 Dips 4 x 8 DB RDL WOD: “Taste” 4rds15 Wall Balls 15/10 Cals AB 15 Deadlift (185/135)Rest 1min BodyFit: 326 Warm Up: Get Your Chili Warm…
Read MoreMay 14, 2019
Workout will be same for CrossFit and BodyFit CrossFit / BodyFit 321 Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders or Practice 6/6 ML Stretch 5 High Box Jumps OH Warmup WOD: “3,2,1 Go”Buy In: 1 mile run10rds10 S2OH (95/65)8 Box Jumps (24/20)6/6 DB Snatch (50/35)Cash Out: 200 Double Unders (3:1)
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 MoreApril 25, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts 10 True Pushups 5 Strict No Jump BurpeesBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build)*Heavier than 4.19.2019* WOD: “Death by Burpees”Minute 1 – 1 BurpeeMinute 2 – 2 BurpeesMinute 3 – 3 Burpees…*Add one burpee every minute until reps cannot be completed in…
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…
Read MoreApril 5, 2019
Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…
Read MoreMarch 29, 2019
Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…
Read MoreMarch 18, 2019
This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a…
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