Posts Tagged ‘double unders’
October 22, 2018
Warm Up: Squat Prep 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 DB Push Press 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: 9.29.18 Courtesy of CF Linchpin 11min AMRAP 30 Double Unders (3:1) 7 T2B 7 DB Squat (50/35)…
Read MoreOctober 17, 2018
Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am. All are welcome as we would love to show others why we all love Alpha! Both classes will be open to members, guests welcome at 9:30am class. Warm Up: Ankle Circuit Hip Mobility 8min WAMRAP 20 Double Unders/Practice 10 KBS – Build 5 Strict…
Read MoreOctober 9, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…
Read MoreSeptmeber 26, 2018
Warm Up: Ankle Circuit Squat Prep 3rds 20 Double Unders /Practice 1rd Cindy (Progress to workout standards) WOD: “Preachers Daughter” 20min AMRAP 5 C2B Pullups 10 HRPU 15 Single Arm Squat (50/35) 20 Double Unders (Lateral Hops) *Compare to 9.26.18* Cooldown: Shoulders, Hips, Calves
Read MoreSeptember 25, 2018
CrossFit: Warm Up: 2rds PA Clean Warmup Pillar Series 6 Box Jumps (AHighAP) Strength: Hang Power Clean Level 1: Technique Level 2: Heavy 3 WOD: “DT” 5rds 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk Cooldown: Lumbar and Biceps stretch BodyFit: 257 Warm Up: Ankle Circuit Squat Prep 8min WAMRAP 10 Air Squats…
Read MoreSetember 18, 2018
CrossFit: Warm Up: Overhead Prep & Ankle Circuit 3rds 25 Double Unders / Practice 8/8 Getup Situp 10 KBS – Russian (Build to WOD weight) 8 DB Push Press (Build) Strength: DB Push Press All Levels: 4 x 6 – Work to a heavy weight WOD: “Android” 12min AMRAP 12/12 Single Arm DB Press 24…
Read MoreSeptember 7, 2018
Warm Up: 3rds 25 Double Unders / Practice 10 Scap Progression 5Â Box Jumps (AHighAP) 3 Cleans + 3 Jerks (Build) Trunk: 3rds 8/8 Getup Situp 12 Straight Leg Raises WOD: “7 Deadly Sins” Courtesy of CF Mt. Lebanon 10 C2B Pullups 20 T2B 30 Deadlift (185/135) 100 Double Unders (Lateral Hops) 30 Box Jumps…
Read MoreSeptember 6, 2018
CrossFit: Warm Up: Squat Prep Then Tabata Goblet Squat x 8 (Moderate) Tabata American KBS x 8 (Moderate) WOD: 18min EMOM Min 1: 15 Wall Balls Min 2: 12 Ball Slams Min 3: 9/6 Cals AB BodyFit: 252 Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x for completion, increase intensity 5…
Read MoreAugust 30, 2018
CrossFit:Â Warm Up: Ankle Circuit 5min Double Under Practice Squat Prep 3 x :10 Superfriend + 4 FS (Build) 3 x :15 Hollow Hold 3 x :15 Superman Hold Partner WOD: “A man and his dog” 20min Clock 0-5min – AMRAP Double Unders / Lateral Hops 5min-10min – AMRAP Front Squat (135/95) 10min-15min – AMRAP…
Read MoreAugust 22, 2018
Warm Up: Coach Lead Overhead Prep PA Clean Warmup (Build) Split Jerk Footwork Double Under Practice Strength: Clean and Jerk Level 1: Technique Level 2: Heavy Double WOD: “Rodeo” 8min Clock 15 Clean and Jerk (135/95) 25 Double Unders (Lateral Hops) 10 Clean and Jerk (155/115) 25 Double Unders 5 Clean and Jerk (185/135) 25…
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