Posts Tagged ‘Box Jumps’
December 12, 2017
CrossFit:Â Warm Up: 3rds PA Snatch Warmup 10 Kips/Kipping Practice 10 Tuck Jumps 3-position Snatch x 3 (Build) Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Pillow Fight” For Time 50 DB Snatch (50/35) 40 Pullups 30 Box Jumps 20 T2B 10 Snatch (80% of heaviest set) BodyFit: 173 Warm Up:…
Read MoreNovember 15, 2017
Don’t forget this coming Saturday is the annual Alpha Friendsgiving. Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions. Festivities begin at 6pm, dinner served at 7pm. See you there! CrossFit: Warm Up: 8min WAMRAP 20 Double Unders/Practice 15 Wall Balls 10 Banded Pullaparts…
Read MoreOctober 5, 2017
CrossFit Warmup: 7min WAMRAP 10 Scap Depressions 15 Air Squats :20 Table Top Stretch 4 Broad Jumps Strength: Alternating EMOM Even – 5 Strict Pullups Odd – 10 Ring Dips Partner WOD: “Pot and Kettle” 50 Power Cleans (135/95) 400 m Run 100 Box Jumps (24/20) 200 m Run 50 T2B 400 m Run 100…
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 10, 2017
Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall. Â Join us for some drinks and laughs outside of the gym. Â Festivities start when you get there! CrossFit: Warm Up: Chubbs Sequence 3rds :20 N2W HS Hold 5 Russian Babymakers + 10 Air Squats 10 Kips/Kipping Practice Skill/Strength: Pistols & HSPU Level 1: Use time…
Read MoreAugust 9, 2017
CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…
Read MoreJuly 28, 2017
Warmup: Rack Mobility 2rds PA Clean Warmup 4 Athletic Burpees Then 3 position Hang Clean x 3 (Build) Strength: All Levels: Hang Clean 8 min EMOM 2 Reps at same weight as 07/13/2017 WOD: “Daily Double” 7 min AMRAP 7 Box Jumps (20/14) 7 Burpees 7 Power Cleans (115/85)
Read MoreJune 21, 2017
Warmup: Heat Yo Meat Trunk: 3rds 10/10 Getup Situp 10/10 Standing Teapots Partner WOD: “Ping Pong” 20 min AMRAP 200m Run 10 Pullup 10 Pushup 10 Box Jumps *Alternate movements, both run together Hump Day Pump: Rack Pulls 4 x 8 (Bulid) Double DB Bent Over Row 4 x 10 (Heavier pair each set) Finisher:…
Read MoreJune 15, 2017
CrossFit: Warmup: 8min WAMRAP 10 Kips/Kipping Practice 4 :05 HS Hold :03 Eccentric 4 Broad Jumps Trunk: 3rds 3 way Pillar Series 10/10 MB2T Partner WOD: “Daniel” 20min  AMRAP 30 Box Jumps 20 DB Push Press (45/25) 30 Pullups *Work can be split any way BodyFit 113: Warmup: 8min WAMRAP 10 Kips/Kipping Practice :20 HS…
Read MoreJune 9, 2017
Join us for an In House Happy Hour to end Friends & Family week! Â Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family! Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps…
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