Posts Tagged ‘T2B’
July 24, 2018
CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…
Read MoreJuly 6, 2018
Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…
Read MoreJuly 3, 2018
CrossFit:Â Warm Up: PVC Positons PA Snatch Warmup x 3 (3-4-5) 25 Double Unders / Practice Overhead Mobility Strength: Low Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Chunk” 30 Clean and Jerk (135/95) 60 KBS – American (53/35) 90 Double Unders (3:1) BodyFit: 233 Warm Up: 5min Double Under Practice…
Read MoreJune 25, 2018
Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…
Read MoreJune 22, 2018
Warm Up: 3rds 10 Kips /Kipping Practice 10 Knee Hug Walking Lunge 10 True Pushups 10 Straight Leg Lifts Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 *Heavier than 6.13* WOD: “Dumb Bells” 6rds 8 T2B 8/8 DB Front Rack Walking Lunges (40/25) 8 DB Press
Read MoreJune 11, 2018
THANK YOU to all of you for making Friends and Family week such a huge success! We were packed all week and as usual you all were patient, welcoming, nice and supportive. I can’t express our appreciative I am of our Alpha community. This coming Saturday is our Weights for Wayne event at the gym. …
Read MoreJune 8, 2018
Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps 8/8 Single Arm KB Press WOD: “Brian and Dom” For Time 100 reps of each movement, may be broken up however team likes Pullups HRPU Box Jumps T2B S2OH (95/65) *Jump rope runs at coaches discretion
Read MoreMay 31, 2018
Don’t forget next week is Friends and Family Week here at Alpha. Invite those friends, family, co-workers, whomever and show them why you love Alpha so much. ALL classes are Free and open to everybody with or without CF experience. As always our referral program will get you $50 off your membership as well as…
Read MoreMay 22, 2018
CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…
Read MoreMay 16, 2018
Warm Up: Shoulder DROM 3rds 10 Kips/Kipping Practice :15 Lunge Hold (R&L) 5 Box Jumps (AHighAP) 10 BTN EB Press Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2’s can work to a heavy single* WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD *Compare…
Read More