Posts Tagged ‘KBS’
November 21, 2017
CrossFit:Â Warm Up: PA Clean Warmup x 2 Wrist/Rack Mobility 10/10 KB Snatch Then 3 positon clean x 3 (Build) Strength: Low Hang Clean Level 1: Technique Level 2: Heavy 3 WOD: Death By KBS – American (AHAP) *Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps… *15min cap BodyFit:…
Read MoreThank you to all of the Alphaholics who came to Friendsgiving this past weekend. We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…
Read MoreNovember 14, 2017
We’re Back!! CrossFit: Warm Up: 3rds PA Snatch Warmup 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 EB Strict Press Strength: Low Hang Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push Press BodyFit: 162 Warm Up: Get Your Chili…
Read MoreOctober 3, 2017
CrossFit Warmup: Shoulder DROM 3rds 2/2 Leg Cradle Lunge Step Vert Flex Ext 5 Box Jump (30/24) 10 EB BTN Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) *Compare to 09/20/17* WOD: “Supervillain” 10-20-30-40-30-20-10 KBS – American (53/35) Suicide Run BodyFit: 144 3rds :40 Plank Hold…
Read MoreSeptember 14, 2017
CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…
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 15, 2017
CrossFit: Warm Up: 500m Row – Warmup pace Then 3rds PA Snatch Warmup 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR *Heavy 5 should be similar to Strict Press from last week* Partner WOD: “Ronald Miller and Cindy Mancini” Buy In:…
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 MoreAugust 9, 2017
CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…
Read MoreJuly 21, 2017
Warmup: 8min WAMRAP 20 Double Unders/Practice 10 Face Pulls 10 KBS – American 10 True Pushups Strength: Bench Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: “What you live for” 50 Double Unders 50 Burpees 50 KBS – American (53/35) 50 Step Ups 50 Ball Slams *Movements can be done in any but…
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