Posts Tagged ‘Weighted Lunges’
April 29, 2019
Warm Up:Squat Prep3rds:10 Goblet Lunge Hold (L&R)5 Tempo Goblet Squat 10 Scap Progression10 BB Bicep Curls Strength: Zercher SquatAll Levels: 5 x 5 (Build) WOD:12 Minute AMRAP6 Pull-ups6 Weighted Lunges (50/35)12 Situps6 Weighted Lunges
Read MoreJanuary 28, 2019
Warm up:Squat Prep 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Vert Flex/Ext8/8 ML Stretch:45 Plank Strength: Weighted LungesAll Levels: 4 x 6/6 WOD: “Ice Queen”12 Minute AMRAP:4, 8, 12…DB Squat (50/35)DB Snatch (1, 2, 3, 4)20 Double Unders (Lateral Hop)
Read MoreJanuary 14, 2019
Don’t forget this coming Saturday January 19th kicks off our Winter Wellness Challenge. If you haven’t signed up yet find a friend and sign up to save $20 each! See a coach with any questions. Warm Up: 3rdsChilds Pose – Cobra- Spiderman2/2 Leg Cradle Lunge Vert Flex Ext:30 Side Pillar (R&L)4 Broad Jumps Strength: Weighted…
Read MoreDecember 28, 2018
Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening. Warm Up: 8min WAMRAP 5/5 Knee Hug Lunge Step10 Scap Progression10 EB Thrusters 20 Double…
Read MoreOctober 25, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…
Read MoreOctober 11, 2018
*Schedule Reminder – There will be NO 12pm noon class. Sorry for the inconvenience.* CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Knee Hug Lunge Step 5/5 Pillar with arm reach Hip Mobility :10 AB Sprint Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6/6 Weighted Lunges WOD: “LATT” 5rds :30 AB Sprint Rest 2min…
Read MoreSeptember 20, 2018
CrossFit:Â Warm Up: Overhead Mobility 3rds 10 Scap Depressions 10 Walking Lunges PA Clean Warmup Strength: 8min EMOM Even: 6 Strict Pullups *Add weight if necessary Odd: 6/6 Weighted Lunges Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20…
Read MoreJuly 19, 2018
CrossFit:Â Warm Up: 3rds 25 Double Unders or Singles 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Bent Over BB Row (Underhand grip) :10 Superfriend Stretch + 4 Thrusters Strength: 4 x 8/8 Weighted Lunges Fastest 50m Keg Carry (3-4 reps) *On a 15min running clock* WOD: “Rock Salt” 3rds 25 S2OH (115/75) 25 Front…
Read MoreJune 21, 2018
CrossFit:Â Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…
Read MoreJune 6, 2018
Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members Weighted Lunges 5 x 4/4 WOD: “Double Ohhhh Seven” 7min AMRAP 10 Wall Balls (20/14) 10 KBS – Russian (AHAP) Rest 4min 7min AMRAP 10 Cals AB 5/5 DB Snatch
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