Posts Tagged ‘Pullups’
May 15, 2017
Warm Up: Cubbs Sequence 3rds 3 Inch Worms 6 Strict Pullups 6-5-4 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+65) Level 2: 3 Clusters * Cluster = 1 rep every :30 x 3 *Add weight from 05/08/17 WOD: “Mad Hatter” 100 KBS (72/53) 25/25 DB Snatches (50/35) 25 Pullups
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 10, 2017
Warm Up: Ankle Circuit Sprint Prep Skill: Hill Sprints x 6 WOD: “Patriot” 6min AMRAP 12 Box Jumps (24/20) 12 Ball Slams Rest 4min 6min AMRAP 8 Cals – AD 8 Pullups Hump Day Pump: Rack Pulls – 4 x 5 (Build) Bent Over Row 2 Dumbells – 12-10-8-8 *Heavier set of DB’s each set…
Read MoreMay 4, 2017
CrossFit: Warm Up: Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Old School” 8rds 6 Hang Clusters (95/65) 200m Shuttle BodyFit: 104 Warm Up: 5rds of “Cindy” Skill: Pistols and Scaling Options WOD: Tabata x 8 each exercise Wall Balls (20/14) Pullups/Jumping Pullups Situps HRPU AD Cals 1min rest between movements
Read MoreApril 24, 2017
Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold 5 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Straight) *Use heaviest set from 4.17.17 WOD: “Agnes” 7min AMRAP 2,4,6,8….. Goblet Squat (72/53) Pullups
Read MoreApril 20, 2017
CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Goblet Squats 10 Push Press (Build) 100m Run Strength: Strict Pullups All Levels: 3 x Max Reps Partner WOD: “Holbrook” 20rds 5 Thrusters (115/85) 10 Pullups 100m Row *Partners alternate rounds BodyFit: 100 Warm Up: Heat Your Meat WOD: 100 Double Unders (3:1) 80 KBS – Russian…
Read MoreApril 18, 2017
I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady! Â Happy 3rd anniversary of your 29th birthday I hope you have a great day! CrossFit:Â Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Snatch Balance x 4 (Build) 2 Hang Squat Snatch x 3 (Build) Strength:…
Read MoreApril 13, 2017
Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…
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 MoreApril 3, 2017
Updates: Â Alpha Open shirts are in the house! Â If you qualified for a sweet ass shirt be sure to see me to claim your prize. April Committed Club will involve the classic CF WOD “Cindy”. Â Details will be given in class but be prepared for some pullups, pushups and squats. Warm Up: Chubbs Sequence Then…
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