Posts by Tony Fusaro
October 28, 2016
Warm Up: 3rds 10 Scap Retractions 10 Banded Pullaparts 3-way Pillar Series Strength: Bench Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 then 1 MR @ 80% WOD: “What’s It Gonna Be” 3 x on 15min Running Clock 250m Row 18 KBS – American 12 HRPU 6 Pullups *Rest is up to…
Read MoreOctober 27, 2016
CrossFit: Warm Up: 7min WAMRAP 15 KBS 15 Elevated Pushups 5 Athletic Burpees Partner WOD: “2 Diegos” 100 Wall Balls (20/14) 200m partner run 100 Hang Cleans (95/65) 200m partner run 100 Burpees 200m partner run 100 Box Jumps (24/20) BodyFit: 051 Trunk: 3 x 5-way Med Ball Series WOD: 30 min AMRAP 500m Row…
Read MoreOctober 26, 2016
Warm Up: 4rds :30 HS Hold 10/10 Single Arm KB Press 10 Pillar to Plank Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3-3-3 (Straight) *Use weight from 10.18.16 WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD
Read MoreOctober 25, 2016
CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…
Read MoreOctober 24, 2016
Warm Up: Squat Prep 4rds 9 Goblet Squats (AHAP) 6 Strict Pullups 3 Broad Jumps Strength: Back Squat Level 1: 3 x5 (+5) Level 2: 2,2,2 (Build) WOD: “Come Again” 4rds 12 Box Jumps (24/20) 12 Ball Slams 12 Pullups
Read MoreOctober 21, 2016
Warm Up: 4rds :30 KB Supported Deadbug 10 Strict Pullups 20 EB Good Mornings Strength: Deadlift Level 1: 5RM (+10) Level 2: 2-2-2-2 @ 100% WOD: CHALLENGE Max Unbroken Single Unders *Musical chairs style
Read MoreOctober 20, 2016
CrossFit: Warm Up: Chili Up! Trunk: Tabata Situps x 8 WOD: 24 min EMOM Min 1- Calorie Row (:30) Min 2- 10 Pullups Min 3 – Calorie Assault Bike (:30) Min 4- 10 Ball Slams BodyFit: 049 Trunk: Tabata Situps WOD: 30 DB Snatch 30 T2B 30 Double Unders (3:1) 40 Box Jumps (24/20) 40…
Read MoreOctober 19, 2016
Warm Up: 4rds 10 Scap Retractions PA Clean Warmup 4 Athletic Burpees Strength: Power Cleans Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Unibrow” 10 min AMRAP 10 Power Cleans (115/75) 10 Burpees
Read MoreOctober 18, 2016
CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…
Read MoreOctober 17, 2016
Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated. Warm Up: Squat Prep 3rds 25 Jumps 8 Pause Goblet Squats (:03) 8 Strict Pullups Strength: Back Squat Level 1: 3 x 5(+5) Level 2: 3,3,3,3 (Build) Partner WOD: “Chip ‘n Dale” 3rds 30…
Read More