Posts Tagged ‘Goblet Squat’
April 23, 2020
Warm Up:3 Rounds 5 Russian Baby Makers 8/8 BW Lunge 5/5 Pillar with Reach Double Under Practice/Mobility Strength:12 Minute Alternating EMOM (:40 Work/:20 Rest) Even: Goblet Squat to Curl Odd: 1/1 Reverse Lunge to OH Press *1 KB/DB for all moves, hold in front rack one hand on each side WOD:“They’re Magically Delicious” 40 Double…
Read MoreNovember 18, 2019
Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!. QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 3 Tempo (33X1) Push up (chest…
Read MoreOctober 17, 2019
CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…
Read MoreMay 2, 2019
CrossFit Warm Up:Ankle Circuit 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progession8 Goblet Squats (Build to working weight) Strength: 15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD:5 Rounds10 T2B20 Goblet Squats (53/35)40 Double Unders (3:1) BodyFit 318 Warm Up:Chili Warm – 3min 8min WAMRAP 25…
Read MoreJanuary 17, 2019
CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…
Read MoreJanuary 15, 2019
CrossFit: Warm Up: 3rdsPA Clean Warmup (Build)20 Double Under/PracticeRack Mobility———————-3 x 5 EB Pullunders ———————-3 position H. Sq Cleans (Build) Strength: Hang Squat Clean Level 1: TechniqueLevel 2: Heavy 3 WOD: 10min EMOM5,4,3,2,1 – Hang Squat Clean (~60-70%)10,15,20,25,30 – Double Under (2:1)*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders* BodyFit: 286…
Read MoreDecember 10, 2018
Warm Up: Squat Prep 3rds 6 Strict Pullups 8 :03 Pause Goblet Squats 4 Broad Jumps 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 1 – Build) *NOT a test, no misses* WOD: “Jingle Bells” 25-20-15-10-5 Goblet Squat 5-4-3-2-1 DB KB Carry *Options – Suitcase, Waiter…
Read MoreOctober 18, 2018
CrossFit:Â Warm Up: Shoulder DROM 3rds 10 Pillar with arm reach 10 Goblet Squat 10 EB Press 50m Sprint (Increase intensity across rounds) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3 x 7 (Build) WOD: “Bright Lights” For Time 4-8-12-16-12-8-4 Goblet Squat (53/35) Goblet Carry Sprint *WOD is performed in suicide…
Read MoreMarch 12, 2018
Warm Up: Ankle Circuit 3rds 20 Double Unders / Practice :25 Nose 2 Wall HS Hold 5 Burpee Walkups :25 Goblet Squat Hold 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% – Rest :90 *Weight from 3.5* WOD: “Captain” 21-15-9 HSPU Goblet…
Read MoreFebruary 8, 2018
Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning. Both events are open to the public so bring a friend or family member and show why Alpha is awesome. Hope to see you all there! CrossFit: Warm Up: Before WB – 500m Row –…
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