Posts Tagged ‘Double Under’
March 6, 2019
Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome! Warm Up:3rds20 Double Unders / Practice 1:00 Deadbug8 Good Mornings (Build)8 Hang Power Cleans (Build)Deadlifts Strength: DeadliftLevel 1: 1 x…
Read MoreFebruary 26, 2019
CrossFit Warm Up:10min WAMRAP20 Double Unders / Practice10 Kips / Kipping Practice 5/5 Walking Lunges 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 5 x 2 (Build) Partner WOD: 2 Rounds for Time50 Devil Presses50 T2B50 Walking Lunges150 Double Unders (3:1) BodyFit 298 Warm Up:10min WAMRAP20 Double Unders…
Read MoreFebruary 19, 2019
CrossFit Warm Up:10min AMRAP 20 Double Unders / Practice8/8 Single Arm Press10 KBS – Build to working weight10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 8 (Build) WOD:12 Minute AMRAP5/5 Rotational Ball Slams15 American KBS (53/35)30 Double Unders (3:1) BodyFit 296 Warm Up:5min: Double Under PracticeThen 8min WAMRAP10 Scap Progression 8 True Pushups 10 KBS…
Read MoreFebruary 14, 2019
CrossFit Warm Up:Hip Mobility8min WAMRAP 20 Double Unders / Practice 5/5 Reverse Lunge to High Knee :45 Pillar 5 Box Jumps (30/24) Strength: Weighted Step UpAll Levels: 3 x 3/3 Partner WOD:“Tunnel of Love”50 – 30 -10Cals Assault Bike100 – 60 – 20Wall Balls (20/14)Box Jumps (24/20)Double Unders (3:1) BodyFit 295 Warm Up:10 min WAMRAP20 Double…
Read MoreFebruary 5, 2019
CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…
Read MoreJanuary 31, 2019
CrossFit: Warm up:10min WAMRAP 5/5 Reverse Lunge to High Knee10 KBS – American – Build:45 Plank / 5/5 Plank with pullunder5 Box Jumps Strength: Weighted Step UpAll Levels: 3 x 5/5*Heavier than 1.25.19* Partner WOD: “Danny and Arnold”20 Minute AMRAP:12 Push Press (95/65)8 Devil’s Press12 Box Jumps*Alternate movements* BodyFit: 291 Warm up:Get Your Chili Warm3rds10/10 Getup…
Read MoreJanuary 28, 2019
Warm up:Squat Prep 3rds20 Double Unders / Practice2/2 Knee Hug Lunge Vert Flex/Ext8/8 ML Stretch:45 Plank Strength: Weighted LungesAll Levels: 4 x 6/6 WOD: “Ice Queen”12 Minute AMRAP:4, 8, 12…DB Squat (50/35)DB Snatch (1, 2, 3, 4)20 Double Unders (Lateral Hop)
Read MoreJanuary 8, 2019
CrossFit: Warm Up: 3rds25 Double Unders / Practice 5/5 Pillar to PressWall Drill 5 Hang Cleans + 5 :03 Pause Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 4 x 7 (Build) WOD: For Time 50 Double Unders (3:1)25 Hang Power Cleans (115/85) 50 Double Unders 25 Push Press 50…
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 MoreMay 22, 2018
CrossFit: Warmup: 3rds PA Snatch Warmup – (3-4-5) Burpee Walkups w/ Broad Jump 20 Double Unders / Practice Strength: Snatch Level 1: Technique Level 2: Heavy Single WOD: “Spicy Ketchup” 12 min AMRAP 6 Burpee Box Jump 12 T2B 24 Double Unders (3:1) BodyFit: 223 Warm Up: Ankle Circuit 4min Double Under Practice Then 3rds…
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