Posts Tagged ‘EMOM’
February 7, 2018
Warm Up: :45 / :45 Deadbug x 3 3rds 25 Double Unders / Practice 8 Feet Elevated Ring Rows 8 Bent Over Rows 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 *Same weight as 1.26.18* WOD: “Rocking Chair” 6rds 1min on / 1min off 5/5 Rotational Ball…
Read MoreJanuary 30, 2018
CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…
Read MoreJanuary 25, 2018
CrossFit:Â Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…
Read MoreNovember 16, 2017
CrossFit:Â Warm Up: 3rds 20 Double Unders/Practice 10 Knee Hug Lunge Step 10 Scap Depressions 5 EB Bear Complexs Strength: Alternating EMOM Even: 5/5 Split Squats Odd: 5 Strict Pullups *Add weight if necessary WOD: “Round and Round” 7-6-5-4-3-2-1 Bear Complex (135/95) 40 Double Unders (3:1) *Retest from 9.29.16* BodyFit: 163 Warm Up: 500m Row…
Read MoreSeptember 13, 2017
CrossFit:Â Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…
Read MoreAugust 9, 2017
CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…
Read MoreJune 19, 2017
I hope all of the Alpha fathers had a nice holiday yesterday and enjoyed some extra love from friends and family. Speaking of friends and family this coming Saturday Alphaholics Coach DJ and Mouse will be competing at the Legends of Lebo competition in Mount Lebanon. Â Following our 9am team class we will be heading…
Read MoreJune 12, 2017
Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success! Â Alphaholics you were all awesome and welcoming (as per usual). Â For those of you who dropped in last week we hope to see you soon and to those of you…
Read MoreMay 30, 2017
Shout out to all that participated in Murph yesterday. Â The Murph tradition is one that is important and one that we’re thankful to participate in. Â You all earned it yesterday. CrossFit and BodyFit: *Both classes will be the same today. Â If you participated in Murph be mindful of your intensity and do what is appropriate.…
Read MoreMay 25, 2017
CrossFit:Â Strength: Strict Pullups All Levels – 3 x Max Reps WOD: 20min EMOM Min 1: 5 Thrusters (95/65) Min 2: 10 DB Snatch Min 3: 15 Ball Slams Min 4: 20 Shoulder Taps BodyFit: 110 Warm Up: Heat your meat WOD: 4mins of work followed by 2mins of rest KBS – American (53/35) Box…
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