Posts Tagged ‘Burpees’
January 8, 2019
CrossFit: Warm Up: 3rds25 Double Unders / Practice 5/5 Pillar to PressWall Drill 5 Hang Cleans + 5 :03 Pause Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 4 x 7 (Build) WOD: For Time 50 Double Unders (3:1)25 Hang Power Cleans (115/85) 50 Double Unders 25 Push Press 50…
Read MoreDecember 26, 2018
I hope everybody had a nice holiday with family. Now it’s time to work off all that food:) Warm Up: 3rds10 Banded Pullaparts 10 True Pushups 10 KBS (Build to working weight)5 Strict No Jump Burpees Strength: Bench Press All Levels: 4 x 6 (Build) WOD: “Guilt”21-18-15-12-9-6-3 Burpees KBS – American (AHAP)Calories – Row or…
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 MoreDecember 19, 2018
Warm Up: 500m Row – Easy, before WB3rdsPA Clean Warmup (Build)2 Burpee Walkups4 Strict No Jump BurpeesThen 3 High Hang Squat Cleans + 3 Jerks – Build to heavy Strength: Squat Cleans All Levels: Sets of 3*Treat session as an opportunity to improve your technique. Weights should remain managable* WOD: “Home Stretch”7min AMRAP750m Row10 Clean & Jerk (155/115)MR…
Read MoreDecember 18, 2018
CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.
Read MoreDecember 13, 2018
CrossFit: Warm Up:3rds5/5 Pillar w/ arm reach10 Single Arm Press10 Air Squats5 Strict Press (Build) Strength: Strict PressLevel 1: 3 x 5 (Add #)Level 2: 5 x 1 (Build)*This is NOT a test, no misses* WOD: “Hellish”100 BurpeesEvery :90 sec10 Wallballs (20/14) BodyFit: 279 Warm Up:8min WAMRAP10 Scap Progression5 Burpee Walkups5 Box Jumps (AHighAP)10 Plate…
Read MoreDecember 11, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreNovember 21, 2018
Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am. There will be no cap for class we’ll accommodate as necessary. Warm Up: 3rds 1:00 Deadbug 5 Burpee Walkups 8-10 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Work to a heavy 2 *Weight shoud be heavier than 11.9.18*…
Read MoreNovember 9, 2018
Reminder: NO classes tomorrow in lieu of Wades Army. Heats for Wades Army will be based on first come, first serve. First heat at 9am. Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma. Hope to see you all tomorrow morning!…
Read MoreNovember 8, 2018
CrossFit and BodyFit: 270 Warm Up: 3rds 20 Double Unders / Practice 10 Scap Progression 15 Air Squats Then WOD Setup WOD: “Filthy 50” 50 Box Jump (24/20) 50 Jumping pull-ups 50 KBS – American (53/35) 50 Walking Lunges 50 K2E 50 EB Push Press 50 Back extensions 50 Wall Balls (20/14) 50 Burpees 50…
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