Posts Tagged ‘HSPU’
May 17, 2018
Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour. Be there or be square. CrossFit: Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…
Read MoreMarch 22, 2018
**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt. There will be NO classes but we will post an at home WOD for those interested** CrossFit: Warm Up: 8min WAMRAP 25 Double Unders / Practice :20 HS Hold 5 Burpee Walkups 10 Air Squats Skill: Turkish Getup…
Read MoreMarch 16, 2018
Week 4 of the Alpha Open! Keep in mind we do the Open in classes all day but FNL is where it’s at. Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.  Next week we’ll finish up the Alpha Open with a little…
Read MoreMarch 15, 2018
CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…
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 MoreFebruary 20, 2018
Friday Night Lights: Begins at 6pm this Friday Feb. 24th. Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members. You won’t regret it. The WOD below is a little taste of the type of workouts you will see in the Open. See any of…
Read MoreFebruary 15, 2018
CrossFit:Â Warmup: 3rds :20 HS Hold PA Clean Warmup 10/10 Bottoms Up KB Press 5/5 Knee Hug Walking Lunge Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×1 (Build) WOD: “Chang Chang” For Time 75 Power Cleans (95/65) 50 Front Rack Lunges 25 HSPU 400m Run BodyFit: 196 Warm Up: 500m Row Then 5min…
Read MoreFebruary 8, 2018
Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning. Both events are open to the public so bring a friend or family member and show why Alpha is awesome. Hope to see you all there! CrossFit: Warm Up: Before WB – 500m Row –…
Read MoreFebruary 1, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…
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…
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