Posts Tagged ‘Deadlift’
January 9, 2019
Warm Up: 3rds1:00 Deadbug15 Banded Good Mornings 10 Australian Pullups 5 Box Jumps (30/24)Deadlift Strength: Deadlift Level 1: 1 x 5 (+10)Level 2: 10RM *Not a test, build to a heavy, challenge set of 10* Partner WOD: “Bell and Brown”10min AMRAP10/7 Cals AB 20 KBS – American – (53/35)10 Box Jumps *Alternate movements*
Read MoreDecember 27, 2018
Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on…
Read MoreDecember 21, 2018
Today we test the CrossFit Total, yes! We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift. Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  Also, if you ordered the new Alpha sweatshirts they are…
Read MoreDecember 18, 2018
CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.
Read MoreDecember 12, 2018
Warm Up: 3rds 1:00 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Build to Heavy 2 *Compare to 11.21.18* Prep: 3 x :30 AB Sprints – Build intensity, rest as neeed Tester: 1min AB Test – This is a…
Read MoreNovember 30, 2018
Warmup: 3 x Deadbugs 1:00 on/off 3rds 10 Banded Straight Arm Pushdowns 10 BB Good Mornings 10 KB Snatch Warmup 5 Deadlifts (Build) Strength:Deadlift Level 1 – 1×5 (+10) Level 2- 8 min AMRAP 1 every :60 *Same weight as 11-21-18* WOD: Choose your adventure A) 4 Rounds 25 Calories Assault Bike 10/10 KB Snatch…
Read MoreNovember 21, 2018
Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am. There will be no cap for class we’ll accommodate as necessary. Warm Up: 3rds 1:00 Deadbug 5 Burpee Walkups 8-10 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Work to a heavy 2 *Weight shoud be heavier than 11.9.18*…
Read MoreNovember 14, 2018
Reminder: Saturday 6pm Friendsgiving at the gym. There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class…
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 MoreOctober 31, 2018
Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:) Warmup: 3rds 1:00 Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed Deadlifts Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 *Compare to 9.28.18* WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20…
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