Posts Tagged ‘Burpees’
April 1, 2019
Warm Up:Squat Prep 3rds:10 Superfriend into 4 FS (Build):45 Pillar 5 Strict No Jump BurpeesFront Squat Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 1 (Build) WOD: “Pork Loin” 10 Minute AMRAP2, 4, 6, 8…Burpees4, 8, 12, 16…Wallballs (20/14)
Read MoreMarch 27, 2019
Warm Up:3rds1:00 Deadbugs 8 BB Good Mornings (Build)8 Plate Touches 4 Burpee Walkups Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5RM – go for it! WOD:7 Minute Clock800m Row40 Ball Slams (25/20)Max Rep Burpees
Read MoreMarch 14, 2019
CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…
Read MoreFebruary 28, 2019
CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…
Read MoreFebruary 21, 2019
Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not…
Read MoreFebruary 15, 2019
Warm Up:Before WB – 500m Row 3rds6 Strict Pullups 6/6 Bottoms Up KB Press6 Burpees 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 3 (Build) Choose Your Own Adventure:WOD:30 Strict Pull-ups30 Strict Burpees30 Cal Row*Break up However* Flex:3 Rounds:8 Barbell Curls with 3 second Negatives6 Strict Pull-ups…
Read MoreFebruary 13, 2019
Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees
Read MoreFebruary 4, 2019
Mobility Monday: Thoracic Rotation Warm up:Squat Prep3rds10 Scap Progression5/5 Knee Hug Lunge Step 5/5 Pillar to Press 10-8-6 Thruster (Build) Strength: Bulgarian Split SquatsAll Levels: 5 x 5/5 WOD: “On the Seventh Day”7 Rounds for Time7 Thrusters (95/65)7 Pullups100m Run
Read MoreJanuary 25, 2019
Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…
Read MoreJanuary 11, 2019
Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off! Warm Up: Heat Yo Meat – Row *will count towards EC*3rds10 Banded Pullaparts 6/6 Single Arm Elevated RowBurpee Walkups – Strict…
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