Posts by Tony Fusaro
August 24, 2017
CrossFit Warmup: 3rds :25 HS Hold 2 reps LB Primal Series :10 Table Top Hold 10 KBS – American Strength: All Levels Pistols 4 x (6-8) Dips 4 x (6-8) WOD: “The Traveler” Buy In: 200 m Suitcase Carry 10 Rounds 5 HSPU 10 KB Step Up 15 KBS – Russian Cash Out: 200 m…
Read MoreAugust 23, 2017
CrossFit Warmup: 3rds PA Snatch Warmup 10 True Pushups Then 3position Snatch + 3 OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Powerful” 5 Rounds 9 Power Cleans (135/95) 15 Hand Release Pushups 21 Air Squats 200 m Run Hump Day Pump: Weighted Good Mornings 4 x…
Read MoreAugust 22, 2017
CrossFit Warmup: Shoulder DROM 3rds 10/10 Single Arm Press 10 Kips/Kipping Practice 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 3 x 4 Straight *Add Weight WOD: “Coffee Press” 5 Rounds 8 T2B 8 DB Single Arm Press (R) 8 Box Jumps 8 DB Single Arm Press (L) *Rest…
Read MoreAugust 21, 2017
Warmup: 3rds 25 Double Unders/Practice 2/2 Knee Hug Lunge Step Vert Flex Ext 15 Elevated Pushups Strength: Walking Lunges All Levels: 4 x 8/8 *Add weight from last week* WOD: Courtesy of CFNE “The Ghost” 6 Rounds 1 min Calorie Row 1 min Burpees 1 min Double Unders 1 min Rest *Compare to 08/07/2016
Read MoreAugust 18, 2017
Warm Up: Rack/Wrist Mobility PA Clean Warmup x 2 3 position Squat Clean + 3 Thrusters (Build) x 3 Strength: Cleans Level 1: Technique / Heavy 3 Level 2: Heavy 1 *Not a RM test, work to heavy quality single* WOD: “The Leprechaun” 5min AMRAP Cluster (115/85) *Cluster – Squat Clean Thruster*
Read MoreAugust 17, 2017
CrossFit:Â Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…
Read MoreAugust 16, 2017
CrossFit:Â Warm Up: Deadbugs 4 x :45 Then 3rds 8 Pulls 8 BB Good Mornings (Build) 10/10 Jewetts 4 Speed Deadlifts (Light) Strength: Deadlift All Levels: 1 every :30 for 15min *Ideal weight is the same as 5RM from 8.4.17* Tester: 2min Max Cals Bike (Yes, that is it:) Hump Day Pump: Snatch Grip Deadlift…
Read MoreAugust 15, 2017
CrossFit: Warm Up: 500m Row – Warmup pace Then 3rds PA Snatch Warmup 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR *Heavy 5 should be similar to Strict Press from last week* Partner WOD: “Ronald Miller and Cindy Mancini” Buy In:…
Read MoreAugust 14, 2017
Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville. Â All three repped Alpha awesomely. Â Great work guys I hope you had fun! Warm Up: 3rds 2/2 Lunge Step vert. flex ext 10 Scap Depressions 10/10 Lunge Step Banded Rotations Strength: Weighted Lunge All…
Read MoreAugust 11, 2017
Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall. Â Festivites begin when you get there, see you after the evening classes! Warm Up: PA Snatch Warmup x 2 Overhead/Wrist Mobility 3 Snatch Balance x 3 (Build) 3 position Squat Snatch x 3 (Build) Strength: Snatch Level 1: Technique / Heavy 3 Level 2: Heavy 1 –…
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