Posts Tagged ‘HSPU’
December 12, 2017
CrossFit:Â Warm Up: 3rds PA Snatch Warmup 10 Kips/Kipping Practice 10 Tuck Jumps 3-position Snatch x 3 (Build) Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Pillow Fight” For Time 50 DB Snatch (50/35) 40 Pullups 30 Box Jumps 20 T2B 10 Snatch (80% of heaviest set) BodyFit: 173 Warm Up:…
Read MoreDecember 11, 2017
We’re back! Regular schedule is on. CrossFit: Warm Up: 3rds 20 Double Unders/Practice PA Clean Warmup 5 Strict Pullups :20 Goblet Squat Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 2 *No missed reps* WOD: “Sparky” For Time: 200 Double Unders (3:1) Top of every min…
Read MoreDecember 7, 2017
CrossFit Warmup: Chubbs 3rds :30 HS Hold / 3 :05 Hold w/ :03 Eccentric 5/5 Knee Hug Walking Lunge 10 EB Thrusters Strength: 10 min Alternating EMOM Even: 5/5 Split Squat Odd: 5 Strict HSPU WOD: “The Great Oyster” 5 Rounds 20/15 Row or Assault Bike 10 Thrusters (95/65) BodyFit 172 Warm Up: 500m Row…
Read MoreNovember 28, 2017
CrossFit: Warmup: 3rds :20 Nose to Wall HS Hold/3 :05 with :03 eccentric 15 Air Squats 10 Scap Depressions 4 Broad Jumps Strength: 10 min Alternating EMOM Even: Strict Pullup Odd: HSPU WOD: “Fight Gone Bad†3 x 1min at each station followed by 1min rest Wall Balls (20/14) Hang Power Clean (75#) Box Jumps…
Read MoreNovember 22, 2017
Holiday Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm. Come in and get a workout in if you want. CrossFit: Warm Up: 4rds :20 HS Hold / 3 :05 Hold :03 Eccentric 10 Banded Pullaparts 10 True Pushups 10…
Read MoreAugust 31, 2017
CrossFit: Warmup: Chubbs Sequence 3rds 4 – :05 HS Hold w/ :03 eccentric 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 100m Jog Strength: Pistols All Levels: 4 x (6-8) HSPU All Levels: 4 x (6-8) WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200 Wall Balls *Each team member must run…
Read MoreAugust 24, 2017
CrossFit Warmup: 3rds :25 HS Hold 2 reps LB Primal Series :10 Table Top Hold 10 KBS – American Strength: All Levels Pistols 4 x (6-8) Dips 4 x (6-8) WOD: “The Traveler” Buy In: 200 m Suitcase Carry 10 Rounds 5 HSPU 10 KB Step Up 15 KBS – Russian Cash Out: 200 m…
Read MoreAugust 17, 2017
CrossFit:Â Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…
Read MoreAugust 10, 2017
Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall. Â Join us for some drinks and laughs outside of the gym. Â Festivities start when you get there! CrossFit: Warm Up: Chubbs Sequence 3rds :20 N2W HS Hold 5 Russian Babymakers + 10 Air Squats 10 Kips/Kipping Practice Skill/Strength: Pistols & HSPU Level 1: Use time…
Read MoreJuly 25, 2017
CrossFit Warmup: Shoulder DROM/Scap Mobility 3rds :20 HS Hold 10/10 Single Arm KB Press Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Straight) WOD: “I Got Five On It” 20-15-10-5 HSPU 5/5-10/10-15/15-20/20 DB Snatch BodyFit: 123 Trunk: 3rds 10/10 MB2Toes 10/10 Russian Twists WOD: 6rds :30 on / :90 off – Max Cal…
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