Posts Tagged ‘double unders’
April 18, 2017
I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady! Â Happy 3rd anniversary of your 29th birthday I hope you have a great day! CrossFit:Â Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Snatch Balance x 4 (Build) 2 Hang Squat Snatch x 3 (Build) Strength:…
Read MoreApril 11, 2017
CrossFit: Warm Up: Shoulder DROM Then 8min WAMRAP :25 Nose to Wall HS Hold 10 Single Arm KB Press 5 Push Press (Build) 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Hall” 15min AMRAP 5 HSPU 5/5 DB Snatch (50/35) 15 Box Jumps…
Read MoreApril 10, 2017
Big Congrats to DJ and Gabi who competed at the MAAC competition this past weekend! Â At post time they were in the top ten of their division. Â Get job girls! Also, this coming Friday we’re get back to our monthly Happy Hour schedule at Pub 333 in Oakmont. Â If you’re available we’d love to spend…
Read MoreApril 6, 2017
CrossFit: Warm Up: 3rds :20 HS Hold PA Clean Warmup 5 Clean & Jerk (Build) Partner WOD: “Hans and Franz” Min 0-5 – G2OH (95/65) Rest 1min Min 6-11 – G2OH (115/85) Rest 1min Min 12-17 – G2OH (135/95) Rest 1min Min 18-23 – G2OH (155/105) *Partner must hold HS BodyFit: 096 Warm Up: Heat…
Read MoreApril 3, 2017
CrossFit:Â Warm Up: Chubbs Sequence Then 8min 20 Double Unders/Practice 5/5 Pillar with arm reach 10/10 Single Arm KB Press Scap Activation Drill Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Standard” 10min AMRAP 10 DB Cleans (AHAP) 20 Situps 30 Double…
Read MoreMarch 23, 2017
Tonight is the last Open Announcement for 2017. Â Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL. Â Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us. Â See a coach with any…
Read MoreMarch 22, 2017
Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…
Read MoreMarch 7th, 2017
Tonight is the 1st of 3 Olympic sessions with Mike Cerbus for the month of March. Â Class will be held in the back room and starts at 6:30pm. Â These are all 90min sessions. Â The list of participants for each session is in the Alpha FB group. Â See me with any questions. CrossFit: Warm Up: Overhead…
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 MoreFebruary 24, 2017
Tonight is the night, FNL will begin between 6 and 6:30pm. Â Heats will be set up based off of when you arrive so if you want to go first get here early. Â Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…
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