Posts Tagged ‘Dips’
April 24, 2018
CrossFit:Â Warm Up: Ankle Circuit Double Under Practice – 4min 3rds :15 Table Top Stretch 10 Knee Hug Walking Lunge 7 Strict No Jump Burpees Strength: All Levels – 10min Alternating EMOM Even: 8 Dips Odd: 5/5 Single Leg DB RDL WOD: “Double Time” 10min AMRAP 5/5 KB Lunges 10 Burpees 20 Double Unders (3:1)…
Read MoreApril 10, 2018
This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition. If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck. We’ll be cheering from Pittsburgh! CrossFit: Warm Up: Strength: All Levels: 10min Alternating EMOM Even:…
Read MoreOctober 4, 2017
CrossFit: Warmup: Shoulder/Wrist Mobility PA Snatch Warmup x 3 3 position Squat Snatch x 3 (Build) 3 Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique – 2 rep Level 2: 4 x 2 (Build) *09/21/2017 WOD: “X3” 4 Rounds 12 G2OH (95/65) 12 Dips 12 Ball Slams BodyFit: 145 Chubbs/Squat Prep 8min WAMRAP…
Read MoreSeptember 28, 2017
Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back. Â We’re trying to organize the day as best as possible and knowing will go a long way. Â I hope to see you all Saturday! CrossFit Warmup: Chubbs Sequence 2rds PA Snatch Warmup…
Read MoreAugust 24, 2017
CrossFit Warmup: 3rds :25 HS Hold 2 reps LB Primal Series :10 Table Top Hold 10 KBS – American Strength: All Levels Pistols 4 x (6-8) Dips 4 x (6-8) WOD: “The Traveler” Buy In: 200 m Suitcase Carry 10 Rounds 5 HSPU 10 KB Step Up 15 KBS – Russian Cash Out: 200 m…
Read MoreJuly 27, 2017
CrossFit Warmup: 2rds PA Clean Warmup Russian Baby Makers x 5 :15 Table Top Stretch 10 Kips/Kipping Practice Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30 Back Squats (95/65) 20 Jerks (95/65)…
Read MoreJune 27, 2017
CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10/10 Single Arm KB Press :10 Table Top Hold 10 KBS – American Strength: All Levels: HSPU 4 x 6-8 WOD: “Fore” 18 min AMRAP 18 KB Snatch 9 Dips 100 m Run BodyFit 116: 3rds 10 Kips/Kipping Practice 10/10 Single Arm KB Press 4 Broad…
Read MoreMay 24, 2017
CrossFit:Â Warm Up: 2rds PA Clean Warmup 10 Ring Rows 10 BTN Push Press Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Heavy Single Level 2: 1RM – Go get a PR! WOD: “Hot Diggity Dog” 5rds 20 Cals – Your choice 10 DB Power Clean (50/35) 10 DB S2OH Hump Day Pump:…
Read MoreMay 4, 2017
CrossFit: Warm Up: Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Old School” 8rds 6 Hang Clusters (95/65) 200m Shuttle BodyFit: 104 Warm Up: 5rds of “Cindy” Skill: Pistols and Scaling Options WOD: Tabata x 8 each exercise Wall Balls (20/14) Pullups/Jumping Pullups Situps HRPU AD Cals 1min rest between movements
Read MoreApril 13, 2017
Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…
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