Posts Tagged ‘Hang Clean’
December 10, 2020
WOD:“Fight Gone Bad”1min MR each movement x 3Wall BallsHang Cleans (75/55)Box JumpsPush PressCalorie Row Trunk finisher:3rds10/10 Russian Twists10/10 Standing Teapots10 Evil Wheels
Read MoreNovember 4, 2020
WOD:For Time:40 Front Rack Lunges (95/65)40 Hang Cleans40 S2OH400m Run40 DB Stepups (40/25)*40 DB Cleans**40 DB S2OH*Goblet position**2DBs
Read MoreSeptember 15, 2020
WOD:10min EMOM1 Hang Clean – 1 Power Clean – 2 Split JerksAdd weight every 2min
Read MoreMay 5, 2020
“It Depends” I saw post today from a fellow gym owner who is feeling the pressure of the mandated lockdown currently taking place across America. I made the mistake of venturing into the comment section, I know nothing useful is ever found there but sometimes I can’t resist. Unbeknownst to me he was lucky enough…
Read MoreAugust 30, 2019
QuickFit Warmup: 400m Run 2rds5 Strict No Jump Burpees10 KBS – American WOD: 15min clock3rds400m Run 10 Devils Press ( 45/30)Remaining Time: Max MB2T CrossFit Warm Up:3rds10 Banded Pullaparts 10 Dynamic Pushups5 High Box Jumps 5 Hang Cleans + 5 Jerks (Build) Strength: DB BenchAll Levels: 4 x 4 (Straight)*Weight from 8.16.2019**Slight incline Choose Your…
Read MoreJuly 22, 2019
This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there. Warm Up: Overhead Prep3rds:10 Superfriend + 4 Thrusters 5 Strict No Jump Burpees10-8-6 OHS (Build) Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: “Survey…
Read MoreMay 29, 2019
Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions. Warm Up:Rack Mobility 3rdsPA Clean Warmup (Build to…
Read MoreMay 8, 2019
Warm Up: Strength: Power CleansLevel 1: TechniqueLevel 2: Heavy 2 WOD:15 – 10 – 5Hang Clean (135/95)Burpee Over Bar
Read MoreApril 9, 2019
CrossFit Warm Up:Rack Prep PA Clean Warmup x 2 Then3rds3 position Clean (Hip – Hang – Low Hang) – Build 20 Double Unders / Practice Strength: Low Hang Power CleanLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “La Botella”12 Minute EMOM3 Position Clean (Hip, Hang, Full)10 Lateral Hops*Add weight every 3 minutes* BodyFit 310…
Read MoreSeptember 10, 2018
A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday. It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love. As Alpha’s longest members we were happy to share the evening with you both. Warm Up: Squat Prep…
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