Posts Tagged ‘Burpees’
September 4, 2019
QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…
Read MoreSeptember 2, 2019
Please remember there are only 2 classes today 8:30 and 9:30am. Please sign up in Pike 13 so we don’t have a repeat of July 4th. Back to regular schedule Tuesday. Warm Up: Hip Mobility 8min WAMRAP 10 Scap Progression5 Strict No Jump Burpees 5 High Box Jumps 10 EB Thrusters Partner Hero WOD: “Felix…
Read MoreAugust 29, 2019
CrossFit Warm Up:Before WB – 3min Row – Easy3rds3 point hinge drill6 Strict Pullups4 Burpee Walkups 1:00 Deadbug Deadlifts – Build to working weight WOD:2 Rounds50 Cal Row40 Deadlifts (185/125)30 Burpees800m Run BodyFit Warm Up:3min Get Your Chili Warm 3rds:40 Plank with pushups10 Plate Touche10 DB Push Press (Build to working weight):10 AB Sprint WOD:…
Read MoreAugust 20, 2019
CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…
Read MoreAugust 14, 2019
Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much! Warm Up:2min Row – Easy3rds12 Banded Good Mornings 8 Elevated Ring Rows4 Hands Only Inch Worms Strength: Barbell RDLAll Levels: 4 x 6 (Build) WOD: “Woof”On…
Read MoreJuly 26, 2019
Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square! Warm Up: 10min WAMRAP 10 Banded Pullaparts5 Box Jumps + 3 Squats10 True Pushups5 Power Cleans (Build) Strength: DB Bench PressAll Levels – 4 x 8 (Build)*Slight Incline*…
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 MoreJuly 17, 2019
Warm Up:Overhead Prep3rds8/8 Single Arm DB Press (Build)6 Strict No Jump Burpees 12 KBS – American (Build) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:18 Minute AMRAPAccumulate 100 BurpeesPartner 1: BurpeesPartner 2: Ball Slams *Partners work simultaneously, rotating movements on the minute until 100 Burpees are complete*Into 50 Devils…
Read MoreJuly 11, 2019
CrossFit Warm Up:Heat Yo Meat3rds10 Kips / Kipping Practice:20 HS Hold / 10 DB OH Press (Light)5 Strict No Jump Burpees15 Air SquatsHip Mobility Skill: Pistol Progression WOD: “Schmalls”800m Run2rds50 Burpees40 Pull-ups30 Pistols (15/15)20 American KBS (53/35)10 HSPU800m Run*Compare to 7.18.2019* BodyFit 335 Same as CrossFit
Read MoreJuly 3, 2019
Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday! Warm Up:10min WAMRAP :20 N2W HS Hold8/8 Single Arm Press10 Shoot Thrus 10 KBS (Build to working weight) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:20 Minute AMRAP2 HSPU4 Burpees8 Russian KBS (AHAP)*Alternate rounds
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