Posts Tagged ‘HRPU’
October 17, 2020
HERO WOD:“MA3 Oscar Temores”8 Rounds for Time11 Hand Release Push-Ups30 Walking Lunges19 Sit-Ups
Read MoreAugust 31, 2020
WOD:6rds5 HRPU10 Goblet Squats (53/35)15 KBS – Russian
Read MoreMay 22, 2020
“No such thing as spare time. No such thing as free time. No such thing as down time. All you got is life time. GO.†– Henry Rollins We all get the sentiment; time is the only thing in this life that we can never get back. So knowing that why the hell do we…
Read MoreApril 29, 2020
WOD:“The Green Mile” 15 Minute AMRAP 12 Deadlifts (BB/KB/DB) 6 HRPU 12 Upright Rows (BB/KB/DB) *if performing with BB, same weight so limiting factor is Upright Row **if you have a heavy KB/DB, use 1 in front of body for both movements ***if lighter DB set, use pair at your sides for both movements
Read MoreApril 23, 2020
Warm Up:3 Rounds 5 Russian Baby Makers 8/8 BW Lunge 5/5 Pillar with Reach Double Under Practice/Mobility Strength:12 Minute Alternating EMOM (:40 Work/:20 Rest) Even: Goblet Squat to Curl Odd: 1/1 Reverse Lunge to OH Press *1 KB/DB for all moves, hold in front rack one hand on each side WOD:“They’re Magically Delicious” 40 Double…
Read MoreFebruary 14, 2020
QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…
Read MoreFebruary 10, 2020
QuickFit Warm Up:Warm Up DU’s before Whiteboard 2rds (5:00 cap) 10 m Inch Worm to Push Up 5/5 WB Curtsy Squat 5 Tempo 3311 WB Squat WOD:50 Double Unders (3:1) 40 Wall Balls 30 Situps 20 HRPU 5/5 Rotational Ball Slams 20 HRPU 30 Situps 40 Wall Balls 50 Double Unders CrossFit: Warm Up:Squat/Front Rack…
Read MoreJanuary 31, 2020
QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 5/5 Jumping Lunges 10 Pull up/T2B Progression WOD:15min Chipper: 250m Row 25 Pullups 250m Row 25 HRPU 250m Row 25 W. Lunge 250m Row 25 T2B 250m Row 25 HSPU *Remaining time in WOD max meter row* **Score is reps completed or meters rowed at finish** CrossFit:…
Read MoreJanuary 20, 2019
QuickFit Warm Up:2 rds (5:00 cap) :30 Bike (Mod. pace) 10m DB Goblet Duck Walk 5 DB Thrusters (build to working weight) WOD: 16min EMOM Even: 8/6 Cals AB Odd: 8 DB Thrusters (40/30) CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 5/5 Jumping Lunges 10/10 Banded Quadruped Rotations :30 Plank with 1 push up…
Read MoreDecember 27, 2019
Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party. QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Over the Bar Hops 10 Reverse Sit Ups 1 From Knee…
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