Posts Tagged ‘Squat Clean’
November 12, 2020
WOD:For Time:10-1 – Squat Cleans (135/95)1-10 – Devils Press (40/25)
Read MoreAugust 29, 2020
HERO WOD:“Badger”3 Rounds For Time30 Squat Cleans (95/65)30 Pull-Ups800 meter Run
Read MoreFebruary 3, 2020
QuickFit Warm Up:2rds (5:00 cap) 3 Tempo (3311) Goblet squat (WB or DB) 5 Burpee Broad Jump* 5 DB Hang Clean (Build to working weight) WOD:15min Clock 10-1 DB Hang Clean 20-2 Wall Ball Remaining time: MR Burpee Over DB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10 DU or DU practice 5 Burpee…
Read MoreJanuary 17, 2020
QuickFit Warm Up:2 rds – 5:00 cap 5 Burpees 10 DB Clean (build to working weight) 10 DB Reverse Lunge (build to working weight) WOD:10-20-30-20-10 DB Clean** DB Reverse Lunge* 10-10-10-10-10 Burpees **2 DB’s *1 DB CrossFit: Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 5 Burpees 5 DB Floor Press (Build) 1 PA Clean…
Read MoreNovember 25, 2019
The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14)Â CANCELLEDÂ 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9)Â Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…
Read MoreNovember 8, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rounds: 10/10 Single Arm DB Suitcase Deadlift 10 Tuck Jumps 10 Bent Hollow Pulses WOD:25-20-15-10-5 DB Cleans (50/35) 5-10-15-20-25 Box Jumps 15-15-15-15-15 Situps CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Banded Quadruped Thoracic Rotation 10 Tuck Jumps 5 KB Kang Squat 3-5 Squat Clean (build each…
Read MoreAugust 26, 2019
Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no…
Read MoreJune 21, 2019
Warm Up: 2rdsPA Clean Warm Up (Build)100m Jog Then EB Pullunders Then 3 x Position Squat Clean (Build) Strength: Squat Clean Level 1: Technique Level 2: Heavy 3 Choose Your Own Adventure: WOD: 12min AMRAP 100m Run 1,2,3…. Bear Complex (95/65)*Compare to 6.14.18* Flex Sesh: 4rds10 DB Shrugs (AHAP)20 Straight Arm Pushdowns10/10 Hammer Curls
Read MoreMay 29, 2019
Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions. Warm Up:Rack Mobility 3rdsPA Clean Warmup (Build to…
Read MoreMay 6, 2018
Warm Up:Squat Prep3 Rounds10 Cal AB10 Tempo Goblet Squats (2 down, 2 hold, 1 up)5 Strict Pull-ups3 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Clusters – 3x 1 Every 0:30 x3*90% of 04.22.2019* WOD:800m Run30 Squat Cleans (135/95)800m Run*15 Minute Cap*
Read More