Posts Tagged ‘Deadlifts’
January 26, 2018
Warm Up: 3rds :45 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) :30 Pillar 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every :30 for 10min *Heavier than 1.17.18 or app. 95%* WOD: “LATT” 5rds :30 Max Cal AB 2:00 Rest *Score is total calories* OR Acitve Recovery – Your choice
Read MoreJune 22, 2017
CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…
Read MoreJune 2, 2017
Don’t forget tomorrow Saturday June 3rd Park WOD at Squaw Valley Park in O’Hara Township. Â We will meet in front of the gazebo at 9am families and friends welcome. Â There will be NO team WOD at Alpha that morning. Warm Up: 3rds Ipsilateral Deadbug :45 10 Scap Depressions 10 RDL (Build) 5 Speed Deadlifts (Build)…
Read MoreMay 11, 2017
Happy Hour Tomorrow Patron in the Fox Chapel Plaza. Â Come enjoy the company of your fellow Alphaholics outside of the gym. CrossFit:Â Warm Up: Overhead Mobility 2rds :20 Nose to Wall HS Hold PA Snatch Warmup 3-2-1 Hang Snatch (Build) 3-2-1 Full Snatch (Build) Strength: Snatch Level 1: Heavy 3 / Technique Level 2: 5…
Read MoreMay 5, 2017
Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday. Â We’ll post an at home WOD if you still want to get your sweat on! Warm Up: 3rds :45 Deadbug 12 Banded Good Mornings 8 Bent Over BB Row (Build) 4 Speed Deadlifts Strength: Deadlift…
Read MoreMarch 30, 2017
CrossFit: Warm Up: 2rds 10 Face Pulls 10 KB Â Good Mornings 5/5 Single Arm KB Press 1 Speed Ladder 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Build) WOD: “Oh Buddy” 4rds 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk 15 Burpees BodyFit: 094…
Read MoreMarch 17, 2017
Happy St. Patrick’s Day all. Â Tonight FNL is back at Alpha, hope to see you all there. Â Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow. Â It will be fun but it’s definitely a doozy! Warm…
Read MoreMarch 9, 2017
Reminder: Tomorrow evening Rising Six CF for CF Open 17.3. Â Leaving Alpha at 5:30pm if you want to carpool. Â See coaches with any questions. CrossFit: Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 1/1 Seesaw Walk 8 BB Bent Over Row 4 Speed Deadlifts Strength: Deadlift All Levels: 1 rep every :30 for 15min…
Read MoreMarch 1, 2017
Spring is almost here! Â Beginning in March Commitment Club is going to change slightly. Â In place of attendance being the metric we measure this month the metric will change to a movement (or more precisely a skill). Â March’s CC will be based on Double Unders! Â Each member will be placed into one of two groups:…
Read MoreJanuary 20, 2017
Warm Up: 4rds :45 Deadbug 8 DB RDL (AHAP) 8 Strict Pullups 4 Speed Deadlifts (135/95) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% “Choose You Own Adventure” A) 4rds 10 Ring Rows *Feet elevated 10 Standing BB Curls B) 4rds 500m Row 15 Power Snatches (75/55)
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