Posts Tagged ‘HSPU’
July 20, 2017
CrossFit Warmup: 6min AMRAP :30 HS Hold 10 Scap Depressions 100m Run Strength: All Levels: Strict HSPU 4 x 5 Pullup 4 x 5 WOD: Hills Sprints x 6 BodyFit 122: Warm Up: Ankle Circuit 7min Double Under Practice or 1/2 Flight Simulator Trunk: 3rds 20/20 Shoulder Taps 5/5 Getup Situps Tabata – :20 work…
Read MoreJuly 6, 2017
CrossFit Warmup: Shoulder DROM 5min WAMRAP :15 HS Hold 10 Elevated Pushups Pistol Practice WOD: “King and Queen” 40 Rds 2 HSPU 4 Pistols (2/2) 6 HRPU *Alternate Rounds BodyFit 118: Warm Up: Heat Your Meat Trunk: 3rds 10/10 Banded Rotations 10/10 Med Ball 2 Toes 20m AMRAP 1 HSPU 2 Squats 3 KBS 2……
Read MoreJune 1, 2017
CrossFit:Â Warm Up: 3rds 25 Double Unders / Practice 3 :05 HS Hold :03 Eccentric 10 Front Squat (Build) Alternating EMOM: 10min Min 1: 5 HSPU Min 2: 5 Box Jump (30/24) WOD: “What’s a Thruster” 21 Thrusters (95/65) 50 Double Unders (3:1) 15 Thrusters (115/85) 50 Double Unders 9 Thrusters (135/95) 50 Double Unders…
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 MoreMay 11, 2017
Happy Hour Tomorrow Patron in the Fox Chapel Plaza. Â Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:Â Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…
Read MoreMay 9, 2017
Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza. Â Come join your fellow Alphaholics and enjoy some time outside of the gym. Â Also, they have the best tortilla chips this side of the Mississippi. CrossFit:Â Warm Up: 3rds PA Clean Warmup 3 :05 HS…
Read MoreMay 3, 2017
Warm Up: 3rds 3 :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Lunge Step w/ vert flex/ext 5 Push Press (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique (Sets of 3) Level 2: 5 x 1 *Add weight from 4.25.17 WOD: “Horse Trader” 12min AMRAP 5 HSPU 5/5 Weighted Lunge 15…
Read MoreApril 27, 2017
CrossFit: Warm Up: 8min WAMRAP :20 N2W HS Hold 3 x 1 Broad Jump & 5 Air Squats 10 Scap Depressions 10 Hollow Rocks / :10 Hollow Hold Strength: Strict Pullups & HSPU All Levels: 4 x 5 WOD: “Kelly” 5rds 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) *30min cap BodyFit: 102…
Read MoreApril 11, 2017
CrossFit: Warm Up: Shoulder DROM Then 8min WAMRAP :25 Nose to Wall HS Hold 10 Single Arm KB Press 5 Push Press (Build) 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Hall” 15min AMRAP 5 HSPU 5/5 DB Snatch (50/35) 15 Box Jumps…
Read MoreMarch 22, 2017
Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…
Read More