Posts Tagged ‘Cal Row’
January 4, 2018
CrossFit:Â Warm Up: 3rds 10 Scap Depressions :30 Side Pillar – R 5/5 Knee Hug Walking Lunge :30 Side Pillar – L 5 Burpee Walkups Strength: 10min Alternating EMOM EVEN: 5 Strict Pullups ODD: 5/5 Weighted Lunge Partner WOD: “Allen & Wright” Buy In: 100 Cal Row 100 Pullups 100 Burpee Box Jump Overs Cash…
Read MoreDecember 15, 2017
CrossFit Warmup: Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3 x 1 (Build) – No misses! Choose Your Own Adventure: WOD: “Tri” For Time 50/35 Cal AB 50 Cal Row 100 Double Unders Flex Sesh: 4rds 20-15-10-5 Bent Over Rows 2DBs Evil Wheels KB Russian Twists (R + L =1) BodyFit 175 Warm Up:…
Read MoreDecember 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 MoreDecember 11, 2017
We’re back! Regular schedule is on. CrossFit: Warm Up: 3rds 20 Double Unders/Practice PA Clean Warmup 5 Strict Pullups :20 Goblet Squat Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 2 *No missed reps* WOD: “Sparky” For Time: 200 Double Unders (3:1) Top of every min…
Read MoreSeptember 14, 2017
CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…
Read MoreAugust 17, 2017
CrossFit:Â Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…
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 MoreApril 13, 2017
Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…
Read MoreApril 3, 2017
CrossFit:Â Warm Up: Chubbs Sequence Then 8min 20 Double Unders/Practice 5/5 Pillar with arm reach 10/10 Single Arm KB Press Scap Activation Drill Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Standard” 10min AMRAP 10 DB Cleans (AHAP) 20 Situps 30 Double…
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