Posts Tagged ‘Crossfit’
February 13, 2018
CrossFit Warmup: Overhead / Wrist Mobilty 3-4-5 PA Snatch Warmup (Build) 20 Double Unders / Practice Then 3-position Snatch x 3 (Build) Strength: Snatch All Levels: 8min EMOM 2 reps *Add weight 01/23/2018* WOD: “Open 11.2/14.1” 10 min AMRAP 30 Double Unders 15 Power Snatch (75/55) BodyFit: 195 Warm Up: Ankle Circuit 3rds 25 Double…
Read MoreFebruary 12, 2018
Warmup: Squat Prep 3rds 10 Kips/Kippin Practice 5 Box Jumps (30/24) 10 EB OHS 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: 3 Clusters 1 Cluster – 1 rep with :15 – :30 – 3- 5min rest WOD: “All that Jazz” 20 OHS (135/95) 40 T2B 60 Box Jump…
Read MoreJanuary 15, 2018
Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community. Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud! This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!…
Read MoreJanuary 12, 2018
CrossFit Warmup: Ankle Circuit 8min WA|MRAP :30 HS Hold / :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Walking Lunge with vertical flex/ext 12 KBS – Russian (AHAP) 24 Double Unders Strength: Alternating EMOM x 10min Even: 5 Handstand Pushup Odd: 5/5 Weighted Walking Lunges WOD: “Weekend Warmup” 40-30-20-10 DU (3:1) KBS – American…
Read MoreJanuary 11, 2018
Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team. Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games. Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…
Read MoreJanuary 10, 2018
CrossFit Warmup: Get Your Chili Warm 3rds Bear Crawl/Crab Walk 10 Kips/Kipping Practice 10 KBS – American 5 Box Jumps (30/24) 3-position Clean x 3 (Build) Strength: Power Clean All Levels: 10 min 1 @ :30 sec *Same as 12.19.17* WOD: “Xena” 12 min AMRAP 5 Power Cleans (155/115) 9 C2B Pullups 13 Box Jumps…
Read MoreJanuary 9, 2018
CrossFit Warmup: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 10/10 Banded Rotations 10/10 Bottoms Up KB Press 8 EB Press Strength: Strict Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 Then 1 @ 80% Max Reps WOD: “Hissy Fit” 12 min EMOM Even: 5/5 Rotating Ball Slams Odd: 10 Burpees BodyFit…
Read MoreJanuary 8, 2018
CrossFit Warmup Squat Prep 3rds 8 Strict Pullups 5/5 Strict Mountain Climbers :25 Goblet Squat Hold 5 Back Squat (Build) Strength: Backsquat Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Every 3 min **Goal is more weight than 1.2.18** WOD: “Newspaper Route” 4 Rounds 15 Wallballs Max Rep Calorie Assault Bike…
Read MoreDecember 22, 2017
CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…
Read MoreDecember 21, 2017
CrossFit Warmup: Get Your Chili Warm WOD Setup WOD: “12 Days of Christmas” 1: Deadlift 2: HSPU 3: Power Cleans (155/115) 4: KBS (1.5/1) 5: Pullups 6:Box Jumps (24/20) 7: KB Push Press (1.5/1) 8: Situps 9: Ball Slams 10: Double Unders 11: Wall Balls (20/14) 12: Burpees *Workout is performed in same fashion as…
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