Posts Tagged ‘double unders’
August 15, 2019
Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am. CrossFit Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext10 Ring Rows (Underhand)10 Plate Touches 4 High Box Jumps Strength: Superset4 Sets of5/5 Barbell Lunges5 Strict Chin-ups*Heavier than 7.18.19* WOD:For Time40 Wall Balls (20/14)30 Ball Slams (25/20)20 Box Jumps (24/20)10 T2B…
Read MoreJune 25, 2019
CrossFit: Warm Up: Ankle Circuit 4min Double Under PracticeSplit Jerk Footwork3rds:45 Plank 10 Ring Rows 5 – :02 Pause Jerks (Build) Strength: JerksAll Levels – 10min EMOM – 1 rep build to heaviest WOD: “That Itch” 3rds20 S2OH (95-135-155)10/10 Renegade Row 40 Double Unders (3:1) BodyFit: 331 Warm Up:Ankle Circuit 8min WAMRAP 20 Double Unders…
Read MoreJune 17, 2019
A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how…
Read MoreJune 6, 2019
Warm Up:Ankle Circuit 5min Double Unders / Practice3rds 100m Jog10 Hanging Knee Raises / T2B WOD: “Annie on the Run”50 – 40 – 30 – 20 – 10Double-UndersSitups400m Run
Read MoreMay 14, 2019
Workout will be same for CrossFit and BodyFit CrossFit / BodyFit 321 Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders or Practice 6/6 ML Stretch 5 High Box Jumps OH Warmup WOD: “3,2,1 Go”Buy In: 1 mile run10rds10 S2OH (95/65)8 Box Jumps (24/20)6/6 DB Snatch (50/35)Cash Out: 200 Double Unders (3:1)
Read MoreApril 18, 2019
CrossFit Warm Up:Run 400m 8min WAMRAP10 Scap Progression10 Squat Progression 20 Double Unders / Practice Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”___ x 1 Mile Run___ x 100 Double Unders___ x 100 Wall Balls (20/14)___ x 100 Abmat Situps___ x 100 Pull-ups*Assign a number from 1 – 5 for each movement**Can break up the movement…
Read MoreJanuary 22, 2019
CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…
Read MoreJanuary 15, 2019
CrossFit: Warm Up: 3rdsPA Clean Warmup (Build)20 Double Under/PracticeRack Mobility———————-3 x 5 EB Pullunders ———————-3 position H. Sq Cleans (Build) Strength: Hang Squat Clean Level 1: TechniqueLevel 2: Heavy 3 WOD: 10min EMOM5,4,3,2,1 – Hang Squat Clean (~60-70%)10,15,20,25,30 – Double Under (2:1)*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders* BodyFit: 286…
Read MoreJanuary 3, 2018
CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…
Read MoreDecember 28, 2018
Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening. Warm Up: 8min WAMRAP 5/5 Knee Hug Lunge Step10 Scap Progression10 EB Thrusters 20 Double…
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