Posts Tagged ‘Burpee’
March 12, 2018
Warm Up: Ankle Circuit 3rds 20 Double Unders / Practice :25 Nose 2 Wall HS Hold 5 Burpee Walkups :25 Goblet Squat Hold 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% – Rest :90 *Weight from 3.5* WOD: “Captain” 21-15-9 HSPU Goblet…
Read MoreJanuary 5, 2018
CrossFit: Warm Up: 3rds :45 Deadbug PA Clean Warmup (Build) 10 Feet Elevated Ring Rows Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “Grand Prix” 10rds 5 Deadlift (135/95) 5 Hang Power Clean 5 Front Squat *Each round must be unbroken* BodyFit: 183 Warm Up: Get Your Chili Warm Trunk:…
Read MoreOctober 2, 2017
Thank you to all the Alphaholics who participated or spectated at the inagural Alpha Athletics Decathlon. The weather was perfect, the workouts were great, the support of each other was awesome! Shout out to Tommy Hudzik for the big win and special thanks to DJ and JC for all their hard work to make the…
Read MoreJuly 4, 2016
Happy Fourth of July! Â In honor of ‘Mericas birthday we’re going to crush the Hero WOD Hansen and then enjoy the holiday! Â Come in, get a workout and enjoy some time with your fellow Alphaholics afterwards. Warm Up: Heat Your Meat and Thank America HERO WOD: “Hansen” 30 KBS – American 30 Burpees 30 Weighted…
Read MoreJune 26, 2017
Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th. Â Signup on the blue cubbies in the gym. Warmup: 2rds PA Clean Warmup 10 Kips/Kipping Practice 10 Goblet Squats (Heavy) Then 10min clock to warm up Clean Strength: Squat Clean All Levels: 1 Rep Every…
Read MoreJune 13, 2017
CrossFit: Warmup: Shoulder DROM/Scap Activation Drill 3rds 10 Yoga Pushups 15 KBS – American 4 Athletic Burpees 10 EB Press Strength: Level 1: Strict Press 3 x 5 Level 2: Strict Press – Heavy 5 1 set @ Â MR 80% WOD: Every 3 Min x 5 15 KBS Russian (AHAP) 10 Burpees 100m Run BodyFit…
Read MoreMay 6, 2017
Home WOD Saturday! See you all Monday, have a nice weekend – 05.06.17 5Â min AMRAP 5 Push-ups 10 Sit-ups 15 Squats Rest 5 minutes 5Â min AMRAP 10 Burpees 15 Lunges
Read MoreMarch 16, 2017
CrossFit: Warm Up: Shoulder DROM 3rds 10 Reverse Dips 5/5 Pillar w/ arm reach 10/10 Single Arm KB Press 5 BB Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for max reps Skill: Rowing WOD: Alternating EMOM Even: 150m Row Odd: 8 S2OH…
Read MoreFebruary 21, 2017
Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open. Â If you are planning to participate be sure to have your money in by Friday. Â P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…
Read MoreNovember 22, 2016
CrossFit: Warm Up: 4rds 10 Pillar w/ arm reach 15 KBS – American 15 Elevated Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x4 (Straight) *Add weight from 11.15.16 WOD: “The Sauce” 12min AMRAP 21-15-9 Ball Slam Burpee BodyFit: Trunk: 3rds Side Pillar – R 10 Leg Lifts Side Pillar…
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