Posts Tagged ‘double unders’
January 2, 2017
Happy New Year! Â I hope everybody had the opportunity to ring in the new year with loved ones and is ready to rock 2017! Â Let’s get our minds right and set ourselves up for success starting now. Warm Up: Squat Prep Then 4rds 20 Double Unders 10 Scap Retractions 8 Pause Goblet Squats (:03) Strength:…
Read MoreDecember 30, 2016
Schedule Update: Tomorrow (December 31st) there will only be a 9am class. Â No cap we will accommodate everybody that signs up. Warm Up: 3rds 25 Double Unders 10 Kips/Kipping Practice 10 Pillar w/ arm reach 10 Ball Slams Partner WOD: “Fuel and Fire” 10rds of each couplet 100m Row 20 Double Unders Immediately Into 5/5…
Read MoreDecember 23, 2016
Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…
Read MoreDecember 20, 2016
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice 4 :05 HS Hold with :03 eccentric 10 Scap Depressions Strength: All Levels: 3 x Max Rep Strict Pullups *Compare total and scale to 11.9.16 Partner WOD: “Clark and Ellen” 20min AMRAP 1 HSPU 3 Ball Slams 5 Double Unders (3:1) *Add 1 HSPU, 3 Ball…
Read MoreDecember 15, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. CrossFit: Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 Strength: Snatch…
Read MoreDecember 1, 2016
CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…
Read MoreNovember 17, 2016
CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…
Read MoreNovember 11, 2016
Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall. Â You are welcome to start at anytime I will be there around 7pm after the evening classes. Â See me with any questions. Â Hope to see you there! Warm Up: Ankle Circuit 4rds Deadbug :30 10 Partner Assisted Pullups 10 EB Thrusters Partner…
Read MoreOctober 27, 2016
CrossFit: Warm Up: 7min WAMRAP 15 KBS 15 Elevated Pushups 5 Athletic Burpees Partner WOD: “2 Diegos” 100 Wall Balls (20/14) 200m partner run 100 Hang Cleans (95/65) 200m partner run 100 Burpees 200m partner run 100 Box Jumps (24/20) BodyFit: 051 Trunk: 3 x 5-way Med Ball Series WOD: 30 min AMRAP 500m Row…
Read MoreOctober 25, 2016
CrossFit: Warm Up: Partner Mobility PVC Positions Then 3rds 30 Jumps PA Snatch Warmup Strength: Power Snatch Level 1: Technique Level 2: 4,4,4,4 (Build) WOD: “Open 14.1” 10min AMRAP 30 Double Unders (3:1) 15 Snatch (75/55) BodyFit:050 Warm Up: 4rds 10 Kips/Kipping Practice 10 Goblet Squats 10 Pushups :30 Pillar Hold WOD: 7min AMRAP 7…
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