Posts Tagged ‘double unders’
October 20, 2016
CrossFit: Warm Up: Chili Up! Trunk: Tabata Situps x 8 WOD: 24 min EMOM Min 1- Calorie Row (:30) Min 2- 10 Pullups Min 3 – Calorie Assault Bike (:30) Min 4- 10 Ball Slams BodyFit: 049 Trunk: Tabata Situps WOD: 30 DB Snatch 30 T2B 30 Double Unders (3:1) 40 Box Jumps (24/20) 40…
Read MoreOctober 18, 2016
CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…
Read MoreOctober 17, 2016
Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated. Warm Up: Squat Prep 3rds 25 Jumps 8 Pause Goblet Squats (:03) 8 Strict Pullups Strength: Back Squat Level 1: 3 x 5(+5) Level 2: 3,3,3,3 (Build) Partner WOD: “Chip ‘n Dale” 3rds 30…
Read MoreDecember 31, 2013
Skill: Turkish Getup MetCon: 2 min of work, 2 min of rest. KB Clean and Jerk SDLHP KBSÂ Double Unders **Score is total number of reps Â
Read MoreJanuary 8, 2014
Day 2 of testing, Let’s Go! Strength:Â Strict Press 1RM WOD: 3rds 10 HSPU 20 Russian Twists 30 Double Unders
Read MoreJanuary 16, 2014
Today we’re going to retest another WOD from a few months ago, the Alpha 250. Â Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare. Â In the second scenario your time…
Read MoreJanuary 22, 2014
Don’t forget this Sat. following class we will be holding the kickoff meeting for the Alpha Nutritional Challenge. Â We will have our friends from Advocare in to talk about some of the new products that will be available at the gym. Â We will also go over all of the rules and how we will be…
Read MoreFebruary 4, 2014
If you are participating in the nutritional challenge please make sure you drop off your entry fee, $10, to myself or April before weeks end. Â Also there will be the penalty jar up at the gym for any “mis-steps” during the challenge. Â Penalty jar will be on the honor system so let’s make sure we’re…
Read MoreFebruary 27, 2014
This Saturday during the Team WOD hour (11am) we will be retesting the Challenge baseline. Â Similar to the first test we will be doing it in heats. Â We will also be taking new measurements to see our progress. Â Following the baseline testing we will be judging the Open workout for the members who are signed…
Read MoreMarch 3, 2014
Saturday was a great day at the box!  Every participant of the nutrition challenge improved, and in most cases pretty drastically  I’m very excited for everybody in the gym and their desire to make positive changes and do the hard work that is necessary to reap the rewards.   A favorite saying of mine is…
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