Posts Tagged ‘Deadlift’
November 18, 2016
Warm Up: Deadbugs 4 x :40/:40 4rds 8 DB RDL (Heavy) 5 Partner Assisted Pullup Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Flex Sesh: 4rds 8/8 Hammer Curls 12 Evil Wheels
Read MoreOctober 21, 2016
Warm Up: 4rds :30 KB Supported Deadbug 10 Strict Pullups 20 EB Good Mornings Strength: Deadlift Level 1: 5RM (+10) Level 2: 2-2-2-2 @ 100% WOD: CHALLENGE Max Unbroken Single Unders *Musical chairs style
Read MoreOctober 14, 2016
Warm Up: Deadbugs – 4 x 1:00/1:00 3rds 10 Rings Rows 8 DB RDL (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 @ 95% Flex Sesh: Buddy Curls – 10 – 1 Then Accumulate 50 Evil Wheels
Read MoreDecember 27, 2013
Saturday is the last day to bring a friend to the Free Community class, which enters you to win a gift card of your choice!!  Bring a Friend, or make one!  Warm Up: 3 Rounds 10 Box Jumps 20 Jumping Jacks 10 Pull ups  WOD: 4 Rounds 10 Deadlift (225/155) 15 Burpees…
Read MoreJanuary 3, 2014
A) Baseline 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups B) Deadlift – 5PM **Compare Baseline time and scales against fundamentals score. Â Â
Read MoreJanuary 10, 2014
Box News: Winner of the $25 gift card for December “Bring your friend to the box day” is everyone’s favorite tall red haired man Ryan “Anders” Banks. Â Congrats Anders see me at the box and we will get you your prize. Today is the last day of strength testing, be ready to go today it’s…
Read MoreJanuary 17, 2014
In case you are not aware yesterday marked the official beginning of registration for the 2014 CrossFit Open. Â If you are unaware of what the Open is it is a worldwide competition for CrossFitters, a way for you to measure yourself against other CrossFitters on a world wide stage. Â There are both positives and negatives…
Read MoreJanuary 24, 2014
Remember tomorrow after our Team WOD at noon we will be having our nutritional seminar/information meeting. Any and everybody is invited, it will be a great way to introduce new people to Alpha Athletics or a chance to interact with other members you may not see or know. Hope to see everyone on Sat. Strength:…
Read MoreJanuary 31, 2014
After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent? http://games.crossfit.com/workouts/the-open  Strength: Deadlift 5RM…
Read MoreFebruary 7, 2014
This is what we’re going to look like today doing the WOD! Skill: Handstand Work **Pushups/Kicking up onto the wall. WOD: “Diane” 21-15-9 Deadlift (225/135) HSPU
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