Posts Tagged ‘Assault Bike’
March 25, 2019
A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was…
Read MoreMarch 21, 2019
Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there! CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded…
Read MoreMarch 14, 2019
CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded Pullaparts 10 True Pushups :15 Iron Man Hold 5 :02 Pause S2OH (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) WOD:16 Min EMOMOdd: 125m RowEven: 8 S2OH (135/95)*Weight should scaled appropriately for challenging, but unbroken sets* BodyFit 303 Warm Up:5min…
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 28, 2019
CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…
Read MoreFebruary 14, 2019
CrossFit Warm Up:Hip Mobility8min WAMRAP 20 Double Unders / Practice 5/5 Reverse Lunge to High Knee :45 Pillar 5 Box Jumps (30/24) Strength: Weighted Step UpAll Levels: 3 x 3/3 Partner WOD:“Tunnel of Love”50 – 30 -10Cals Assault Bike100 – 60 – 20Wall Balls (20/14)Box Jumps (24/20)Double Unders (3:1) BodyFit 295 Warm Up:10 min WAMRAP20 Double…
Read MoreFebruary 6, 2019
Warm Up:PA Snatch Warmup 10 Kips / Kipping Practice Then 2 x 5 EB Snatch Pullunders Then 3 position Squat Snatch (Build) Strength: Squat SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:Partner WOD15 Minute AMRAP20 Cal AB20 Squat Snatch (95/65)20 T2B*Work Split Evenly*
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 MoreNovember 30, 2018
Warmup: 3 x Deadbugs 1:00 on/off 3rds 10 Banded Straight Arm Pushdowns 10 BB Good Mornings 10 KB Snatch Warmup 5 Deadlifts (Build) Strength:Deadlift Level 1 – 1×5 (+10) Level 2- 8 min AMRAP 1 every :60 *Same weight as 11-21-18* WOD: Choose your adventure A) 4 Rounds 25 Calories Assault Bike 10/10 KB Snatch…
Read MoreApril 18, 2018
Happy Rolling Rock Day to my beautiful wife and baby mama April! Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg. Festivities begin when you get there! Warmup: Shoulder DROM 3rds 6/6 Bottoms Up KB Press 10 Pillar to Plank Press 10 KBS – American 5 Push Jerk (Build) *Move your feet!*…
Read More