Posts Tagged ‘Front Squat’
March 26, 2018
Warm Up: Squat Prep 3rds :10 Superfriend +5 Front Squat (Build) 5 Burpee Walkups 4 Broad Jumps Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (80%) *Rest :90 seconds between sets* WOD: “Sweet Roll” 12min clock 3 x 15 Bupree Box Jump Over *Rest as needed between…
Read MoreMarch 19, 2018
Last week of the CrossFit / Alpha Open! It’s been a fun few weeks let’s make week 5 the best. Following FNL for 18.5 we will be hanging out at the gym enjoying some food and adult soda pops and also handing out tshirts to those you who completed all 5 Open workouts! Feel free…
Read MoreMarch 12, 2018
Warm Up: Ankle Circuit 3rds 20 Double Unders / Practice :25 Nose 2 Wall HS Hold 5 Burpee Walkups :25 Goblet Squat Hold 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% – Rest :90 *Weight from 3.5* WOD: “Captain” 21-15-9 HSPU Goblet…
Read MoreMarch 5, 2018
Another great Alpha Open last Friday with lots of great scores and even some PR’s. Way to go guy and gals, let’s keep this momentum for the next 3 weeks. Warm Up: Squat Prep 3rds 10 Kips/Kipping Practice 10 Plate Touches :10 Superfriend + 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3…
Read MoreJanuary 11, 2018
Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team. Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games. Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…
Read MoreJanuary 5, 2018
CrossFit: Warm Up: 3rds :45 Deadbug PA Clean Warmup (Build) 10 Feet Elevated Ring Rows Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “Grand Prix” 10rds 5 Deadlift (135/95) 5 Hang Power Clean 5 Front Squat *Each round must be unbroken* BodyFit: 183 Warm Up: Get Your Chili Warm Trunk:…
Read MoreDecember 14, 2017
CrossFit Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step PA Clean Warmup Strength: Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary* Odd: 5/5 Split Squats WOD: “Alvin, Simon, & Theodore” Teams of 3 7 in AMRAP 50 Push Press (95/65) 50 Push Press (115/80) 50 Push Press (135/95) Rest 3 Minutes…
Read MoreDecember 5, 2017
CrossFit Warmup: Chubbs 2rds PA Clean Warmup 5/5 Knee Hug Lunge Step 4 Broad Jumps Then Barbell Complex x 3 (Build) WOD: Mainsite 10/14/2012 60 Alternating Pistols OR Step Lunges 50 wall-ball shots, (20/14) 40 box jumps, (24/20) 30 deadlifts, (185/135) 20 power cleans 10 front squats BodyFit 171 Warm Up: Get Your Chili Warm…
Read MoreThank you to all of the Alphaholics who came to Friendsgiving this past weekend. We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all. Holiday Week Schedule: Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary Friday: 12pm…
Read MoreSeptember 18, 2017
Warm Up: Chubbs Sequence 3rds 20 Double Unders/Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 5 :05 Pause Front Squat (Build) Strength: Weighted Step Up All Levels: 4 x 5/5 *Compare to 8.28 WOD: “The Predator” 21-15-9 Front Squat (135/95) Situps *30 Double Unders (3:1) after each round*
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