Posts Tagged ‘Box Jumps’
August 6, 2018
Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner. Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party. We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics. …
Read MoreJuly 27, 2018
Warm Up: 3 x Deadbugs 1:00 on / 1:00 off Then 3rds 8 BB Good Mornings (Build) 8 Bent Over BB Rows 5 Box Jumps (AHighAP) 5 Deadlifts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Build) *Goal is 100%+ of 3RM* Choose Your Own Adventure WOD: 7min AMRAP 7…
Read MoreJune 27, 2018
Warm Up: Heat Yo Meat WOD Setup Hero WOD: “Whitten” 5rds 22 KBS – American 22 Box Jumps (24/20) 400m Run /500m Row 22 Burpees 22 Wall Balls (20/14) *40min cap **Compare to 3.14.17 BodyFit**
Read MoreJune 21, 2018
CrossFit:Â Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…
Read MoreJune 19, 2018
CrossFit: Warm Up: PVC Positions 3rds PA Snatch Warmup (3-4-5) 5 Burpee Walkups 5 Box Jumps (Build) Overhead Mobility Strength: Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Victory” 10min AMRAP 2,4,6…. Hang Snatch (95/65) OHS Burpee Over Bar BodyFit: 229 Warm Up: Get Your Chili Warm 3rds 8 Strict No…
Read MoreJune 15, 2018
Schedule Note: Please remember we will not have evening classes today. There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in. If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition. Event is from 9 – 2 and then we’ll…
Read MoreJune 8, 2018
Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps 8/8 Single Arm KB Press WOD: “Brian and Dom” For Time 100 reps of each movement, may be broken up however team likes Pullups HRPU Box Jumps T2B S2OH (95/65) *Jump rope runs at coaches discretion
Read MoreMay 29, 2018
A big thank you to all who made it in to participate in the Murph. The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice. It was great to see so many people working…
Read MoreMay 10, 2018
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:Â Warm Up:…
Read MoreApril 25, 2018
Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am. Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals. Still room to join us and the more the merrier. See myself or April with any questions or interest in participating. Warm Up: 3rds 10…
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