Posts Tagged ‘CrossFit 412’
June 30, 2017
Warmup: 800m Run 3rds 10 Banded Pullaparts 10 True Pushups 10 KBS – American (AHAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 1 @ 80 % Max Reps WOD: 12 min EMOM Min 1: 10 Ball Slams Max burpees Min 2: Rest
Read MoreJune 29, 2017
CrossFit: Warmup: Chubbs Sequence 3rds 2/2 Seesaw Walks 10 Goblet Squats (Moderate) 5 Power Cleans (Build) 5 Push Press Strength: Pistols All Levels: 3 x 6-8 Partner WOD: “Pam and Tommy Lee” 30-20-10 A) Cal Row/B.O.B B) Cleans/Wall Balls C) Jerks/Pullups *(135/95) BodyFit 117: Warm Up: 4rds of “Cindy” Then Accumulate 30 T2B or 60…
Read MoreJune 28, 2017
CrossFit: Warmup: 4x Deadbugs :40/:40 Then 3rds 10 Strict Pulls 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: Every :30 sec for 15 min @ 90% (06/16/17) WOD: ” Cal Assault Bike (15/12) Driveway hill Run Cal Assault Bike (10/8) Driveway hill Run Cal Assault Bike (5/4) Driveway hill Run Hump…
Read MoreJune 27, 2017
CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10/10 Single Arm KB Press :10 Table Top Hold 10 KBS – American Strength: All Levels: HSPU 4 x 6-8 WOD: “Fore” 18 min AMRAP 18 KB Snatch 9 Dips 100 m Run BodyFit 116: 3rds 10 Kips/Kipping Practice 10/10 Single Arm KB Press 4 Broad…
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 23, 2017
Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition. Â We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen. Â Meet up…
Read MoreJune 22, 2017
CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…
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 20, 2017
CrossFit: Warmup: PA Snatch Warmup x 2 Skill: KB Snatch Strength: Snatch Level 1: Heavy 3 Technique Level 2: Heavy 3 1 Rep every :30 for 7 min WOD: “Heavy Load ” 6 Rounds 60 Ft DB Waiter Carry 10 DB Snatch (50/35) 60 Ft DB Suitcase Carry 10 KBS Russian (AHAP) *Alternate arms each…
Read MoreMay 19, 2017
Warm Up: 3rds Deadbug :45 10 Weighted Good Mornings (Build) 6 Bent Over Barbell Row (Build) 3 Speed Deadlifts (Build) Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: 5 x 1 (Build) *Level 2 NO failed reps Choose Your Own Adventure: Flex Sesh: 4 Rounds 8 OH DB Tricep Extension 8/8 DB Bicep…
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