Posts Tagged ‘DU’
August 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 MoreMay 22, 2018
CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…
Read MoreJuly 13, 2017
CrossFit Warmup: PA Clean Warmup x 2 30(60) Double Unders x 2 PVC Positions 3 position Hang Clean x 3 (Build) Strength: Hang Clean Level 1: Technique Level 2: Heavy 2 1 every :30 s for 5 min WOD: “Dirrty” 60-40-20 DB Snatch (50/35) DU (3:1 s) BodyFit 120 Warm Up: Heat Yo Meat *Focus…
Read MoreJuly 10, 2017
This coming Saturday is the Alpha Pirate Tailgate. Â If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details. Â We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know. Â These tickets will be on first…
Read MoreJune 23, 2017
Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition. Â We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen. Â Meet up…
Read MoreJune 22, 2017
CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…
Read MoreJune 14, 2017
Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…
Read MoreJune 13, 2017
CrossFit: Warmup: Shoulder DROM/Scap Activation Drill 3rds 10 Yoga Pushups 15 KBS – American 4 Athletic Burpees 10 EB Press Strength: Level 1: Strict Press 3 x 5 Level 2: Strict Press – Heavy 5 1 set @ Â MR 80% WOD: Every 3 Min x 5 15 KBS Russian (AHAP) 10 Burpees 100m Run BodyFit…
Read MoreMay 16, 2017
CrossFit: Warm Up: 8min WAMRAP 25 Double Unders/Practice 4 :05 HS Hold :03 Eccentric 10 KBS – American (Heavy) Strength: All Levels: HSPU 4 x 6-8 reps WOD: “M.E. WORKIT” 1000m Row 3 Rounds 5 Wall Walks 10 BJ (30/24) 100 DU 3 Rounds 10 T2B 10 Ball Slams 800 m Run BodyFit: 107 Warm…
Read More