Posts Tagged ‘Cals AB’
June 6, 2018
Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members Weighted Lunges 5 x 4/4 WOD: “Double Ohhhh Seven” 7min AMRAP 10 Wall Balls (20/14) 10 KBS – Russian (AHAP) Rest 4min 7min AMRAP 10 Cals AB 5/5 DB Snatch
Read MoreMay 16, 2018
Warm Up: Shoulder DROM 3rds 10 Kips/Kipping Practice :15 Lunge Hold (R&L) 5 Box Jumps (AHighAP) 10 BTN EB Press Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2’s can work to a heavy single* WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD *Compare…
Read MoreMarch 13, 2018
CrossFit:Â Warm Up: 3rds 10 Banded Pullaparts 10 Kips/Kipping Practice 12 KBS – Russian (Build) 6 Depth Pushups *scale to true pushups* Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Bolt” 6rds 8 Pullups 8 KBS – American (AHAP) 8 Cals AB Rest…
Read MoreFebruary 21, 2018
Last 2 days before the Alpha Open, don’t miss out! Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks. Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt. See the coaches…
Read MoreJanuary 30, 2018
CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…
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