Posts Tagged ‘Step Ups’
May 28, 2020
WOD:“Cliff Booth”For Time21-18-15-12-9-6-3Box Jumps or Step-UpsAlternating V-Ups or Knee Tucks (1,2,3,4)Rotational DB/KB/Odd Object Deadlift
Read MoreMay 1, 2020
How You Doing? I’ve got a question for you. How many books have you read since you’ve been forced to take a timeout? How’s that second language coming? Did you at least clean the garage like you said you were going to? We all had these grand plans when the hammer came down and forced…
Read MoreApril 25, 2020
Instructions:1. Grab a partner and get in touch via technology 2. Equipment: a. Box or something to jump/step up on b. DB/KB/Odd Object c. Jump Rope 3. Partners work simultaneously – Partner A completes 8 Minute AMRAP A, Partner B completes 8 Minute AMRAP B. 4. Rest two minutes after the 8 Minute AMRAPs and…
Read MoreApril 11, 2020
Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…
Read MoreApril 19, 2019
Warm Up:Chili Warm – 3min 3rds10 Banded Pullaparts 5 Burpee Walkups :40 Plank w/ PushupBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 4 x 4 (Build)*Heavier than 3.29.2019* Choose Your Own Adventure WOD: “der Schädel”50 Cal Row50 Burpees50 DB Stepups (50/35) Flex:4 Sets15 Rear Delt Flys20 Plate Front Raises15 Incline DB Bench
Read MoreApril 4, 2019
CrossFit Warm Up:3rds:15 BB Front Rack Lunge Holds (R&L)5/5 Pillar to Press up10 DB Side Raises 5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build)*Heavier than 3.28.19* WOD: “Lincoln Hawk”6 RoundsDown and Back Single Arm Front Rack KB Carry10 Single Arm Front Rack KB Step-ups*Alternate Arms Each Round BodyFit…
Read MoreAugust 2, 2017
Warmup: 3rds PA Clean Warmup 10 True Pushups 2/2 Knee Hug Lunge Step Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3RM – Go get a PR! *Compare to 2.22.17 WOD: “MAXED OUT” 5 Min AMRAP 400 m Run Max Clean and Jerk (95/35) 5 Min AMRAP 400 m Run Max Step…
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…
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 MoreMarch 23, 2017
Tonight is the last Open Announcement for 2017. Â Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL. Â Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us. Â See a coach with any…
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