Posts Tagged ‘Deadlift’
March 30, 2018
Warmup: Deadbugs – 3 x 1:00 /1:00| 3rds PA Clean Warmup (Build) 8 Feet Elevated Ring Rows 5 x 1 Speed Deadlifts 25 Jumps (Double / Single Unders) Strength: All Levels: Deadlift 5 min 1 Rep every :30 Seconds *100% of 2/21/18 or heavier than 3/21/18* WOD: “Dirty Wagon” 3 Rounds 10 Power Cleans (155/115)…
Read MoreMarch 21, 2018
**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt. There will be NO classes but we will post an at home WOD for those interested** Warm Up: 3rds 1:00 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) 5 x 1 Speed Deadlifts (Build) Strength:…
Read MoreMarch 16, 2018
Week 4 of the Alpha Open! Keep in mind we do the Open in classes all day but FNL is where it’s at. Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.  Next week we’ll finish up the Alpha Open with a little…
Read MoreMarch 14, 2018
Warm Up: Rack Mobility 3rds PA Clean Warmup (Build) 5/5 Pillar w/ arm reach 10 Front Squat Then 10min for 3 x 3-position Pw Clean (Build) and find starting weight Strength: Power Cleans 10min EMOM – 2 reps *Every 2min add weight* WOD: “Major League” 7min AMRAP Max Rep Wall Ball (20/14) *Top of every…
Read MoreMarch 7, 2018
Warm Up: 3rds 1:00 Deadbug 10 Feet Elevated Ring Rows 5 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every :30 for 15min *90% of 2.21.18* WOD: “Ja Rule and Ashanti” 5rds 10 Pullups 15 Box Jumps 30 DB Snatch (15R / 15L) *Rotate every :30)
Read MoreFebruary 21, 2018
Last 2 days before the Alpha Open, don’t miss out! Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks. Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt. See the coaches…
Read MoreFebruary 14, 2018
Warmup: 3 x Deadbugs :45 on :45 off 3rds 10 Scap Depressions / 10 Kips / 8 Strict Pullups 10 EB Thrusters 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% *01/05/2018* WOD: “Jackie” 1000m Row 50 Thrusters 45/35) 30 Pullups * Compare to 02/13/2017*…
Read MoreFebruary 7, 2018
Warm Up: :45 / :45 Deadbug x 3 3rds 25 Double Unders / Practice 8 Feet Elevated Ring Rows 8 Bent Over Rows 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 *Same weight as 1.26.18* WOD: “Rocking Chair” 6rds 1min on / 1min off 5/5 Rotational Ball…
Read MoreFebruary 1, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…
Read MoreJanuary 17, 2018
Warm Up: 500m Row – Before WB 3rds :45 Deadbug 12 Banded Good Mornings 8 Strict Pulls 4 Box Jumps (30/24) Strength: Deadlift All Levels : 1 every :30 for 15min *Goal app. 90% of 1.5.18* WOD: “Out of Time” For Time 900m Row 30 DB Walking Lunge – Front Rack (AHAP) 30 DB Hang…
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