Posts Tagged ‘AMRAP’
March 6, 2019
Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome! Warm Up:3rds20 Double Unders / Practice 1:00 Deadbug8 Good Mornings (Build)8 Hang Power Cleans (Build)Deadlifts Strength: DeadliftLevel 1: 1 x…
Read MoreMarch 5, 2019
CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…
Read MoreFebruary 22, 2019
Friday Night Lights begins tonight at 5:30. Come out to participate or cheer on your fellow Alphaholics! Warm Up:Squat Prep2rds19 Cal Row :30 Goblet Squat Hold 15 Air Squats / Wall Balls WOD: Open 19.115min AMRAP 19 Wall Balls (20/14)19 Calorie Row Optional Finisher: Buddy Curls Accumulate 50 Evil Wheels
Read MoreFebruary 19, 2019
CrossFit Warm Up:10min AMRAP 20 Double Unders / Practice8/8 Single Arm Press10 KBS – Build to working weight10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 8 (Build) WOD:12 Minute AMRAP5/5 Rotational Ball Slams15 American KBS (53/35)30 Double Unders (3:1) BodyFit 296 Warm Up:5min: Double Under PracticeThen 8min WAMRAP10 Scap Progression 8 True Pushups 10 KBS…
Read MoreFebruary 13, 2019
Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees
Read MoreJanuary 31, 2019
CrossFit: Warm up:10min WAMRAP 5/5 Reverse Lunge to High Knee10 KBS – American – Build:45 Plank / 5/5 Plank with pullunder5 Box Jumps Strength: Weighted Step UpAll Levels: 3 x 5/5*Heavier than 1.25.19* Partner WOD: “Danny and Arnold”20 Minute AMRAP:12 Push Press (95/65)8 Devil’s Press12 Box Jumps*Alternate movements* BodyFit: 291 Warm up:Get Your Chili Warm3rds10/10 Getup…
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 MoreJanuary 10, 2019
CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll Levels: 3 x 8/8 WOD: “Jim from Accounting” 8min AMRAP 2,4,6,8…Front Squat (135/95)T2B BodyFit: 285 Warm Up:4rds of “Cindy”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…
Read MoreJanuary 9, 2019
Warm Up: 3rds1:00 Deadbug15 Banded Good Mornings 10 Australian Pullups 5 Box Jumps (30/24)Deadlift Strength: Deadlift Level 1: 1 x 5 (+10)Level 2: 10RM *Not a test, build to a heavy, challenge set of 10* Partner WOD: “Bell and Brown”10min AMRAP10/7 Cals AB 20 KBS – American – (53/35)10 Box Jumps *Alternate movements*
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