Posts Tagged ‘Box Jump’
April 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPVC Positions 3rds3-position Snatch (Hip – Hang – Floor)5 High Box Jumps Strength: Power SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “Guy Ritchie’s 2nd”8 – 7 – 6 – 5 – 4 – 3 – 2 – 1Power Snatch (135/95)2 – 4 – 6 – 8 – 10 – 12…
Read MoreApril 10, 2019
Warm Up:OH Prep Split Jerk Footwork8min WAMRAP5 :02 Pause Jerks (Build)10/10 Standing Teapots (Heavy)5 High Box Jumps Strength: JerkLevel 1: TechniqueLevel 2: Find a Heavy 5*Split or Push Jerk* WOD: “La Calavera”6 Rounds for Time10/10 Alternating Single Arm DB Press (40/25)10 Box Jumps (24/20)100m Run
Read MoreDecember 27, 2018
Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on…
Read MoreDecember 24, 2018
BodyFit: 096 Warm Up:Heat Your Meat WOD: Partner WOD: Filthy Fifty50 Box jump, (24)50 Jumping pull-ups50 KBS – American (35)50 Walking Lunges50 K2E50 EB Push Press50 Back extensions50 Wall Balls (20)50 Burpees50 Double Unders (3:1)*Partners Rotate every :30*
Read MoreNovember 28, 2018
Warmup: Shoulder DROM 3rds 10/10 Strict Bottoms Up KB Press 10 Kips / Kipping Practice 4 Broad Jumps 6 Pause Push Press (Build) *:02 pause at bottom of dip* Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Build) WOD: “Clothesline” Courtesy of CFNE 12 min AMRAP 2,4,6… Push Press (115/85) T2B Box Jump…
Read MoreJuly 24, 2018
CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…
Read MoreJuly 5, 2018
CrossFit:Â Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…
Read MoreApril 19, 2018
CrossFit Warmup: 3rds 10 Scap Depressions – Depression w/ pull – Pullups 2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext 4 Broad Jumps Strength: Alternating EMOM Split Squat – 4/4 Strict Pullup – 5 WOD: “Curse like a Sailor” 27-21-15-9 200m Run/Row Wallballs Box Jumps *Workout end with run/row* BodyFit 214 Warm Up: 8min WAMRAP…
Read MoreDecember 5, 2017
CrossFit Warmup: Chubbs 2rds PA Clean Warmup 5/5 Knee Hug Lunge Step 4 Broad Jumps Then Barbell Complex x 3 (Build) WOD: Mainsite 10/14/2012 60 Alternating Pistols OR Step Lunges 50 wall-ball shots, (20/14) 40 box jumps, (24/20) 30 deadlifts, (185/135) 20 power cleans 10 front squats BodyFit 171 Warm Up: Get Your Chili Warm…
Read MoreAugust 30, 2017
Warmup: Rack/Wrist Mobilty PA Clean Warmup x 2 3 Consecutive Broad Jumps x 2 3 position Hang Squat Clean x 3 (Build) Strength: Hang Clean (Full) Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: “Fire away” 21-15-9 DL (225/155) Box Jump (24/20)
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