Posts Tagged ‘DB Bench’
August 30, 2019
QuickFit Warmup: 400m Run 2rds5 Strict No Jump Burpees10 KBS – American WOD: 15min clock3rds400m Run 10 Devils Press ( 45/30)Remaining Time: Max MB2T CrossFit Warm Up:3rds10 Banded Pullaparts 10 Dynamic Pushups5 High Box Jumps 5 Hang Cleans + 5 Jerks (Build) Strength: DB BenchAll Levels: 4 x 4 (Straight)*Weight from 8.16.2019**Slight incline Choose Your…
Read MoreAugust 16, 2019
Schedule Reminder: Tomorrow August 17th Free Community workout at 9:30am followed by yoga at 10:30am. Bring anybody who is interested in learning how Alpha can help with their fitness! Warm Up:8min WAMRAP10 Banded Pullaparts10 Dynamic Pushups 8/8 Hammer Curls 10/7 Cal AB (Build intensity) Strength: DB BenchAll Levels: 6 x 4 (Build)*Slight Incline Choose Your…
Read MoreAugust 9, 2019
Warm Up10min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build to working weight)20 Double Unders / Practice Strength: DB Bench6 x 4 (Build)*Slight incline Choose Your Own Adventure: WOD:10 Minute AMRAP5 Cal AB10 Burpees15 KBS (53/35)20 DUs Flex:4 x 8 Dual Wield KB Snatch4 x 8 Heavy Goblet Squat…
Read MoreAugust 1, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…
Read MoreJanuary 4, 2019
Warm Up: 8min WAMRAP 10 Banded Pullaparts 6/6 Single Arm Elevated Pushup10 Plate Touches :10 AB Sprint Strength: DB Bench Press All Levels: 4 x 6 (Build) Partner WOD: “Shimmy and Shake” Tabata Intervals x 8 Partner 1: Cals AB Partner 2: Ball Slams *Partners work simultaneously**8rds each part movement**Score is total Cals and Reps*
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 MoreDecember 29, 2017
Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening. Standard schedule tomorrow.  CrossFit: Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…
Read MoreMay 12, 2017
Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza. Â Happy Hour starts when you get there and ends when Doug says it ends! Â Don’t forget the best tortilla chips in the area. Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 Kips/Kipping Practice 10 True Pushups 100m Jog Strength: DB Bench Press All Levels: 5…
Read More