Posts Tagged ‘KBS’
January 19, 2017
CrossFit: Warm Up: Wrist Mobility 4rds :20 Nose to Wall HS Hold 10 EB Strict Press 4 Broad Jumps Strength: HSPU All Levels: 4 x 6-8 Partner WOD: “Barnum and Baily” 20min AMRAP 50 Ball Slams 50 Box Jumps 50 KBS – American 400m Shuttle *Work can be broken up however partners want BodyFit: 074…
Read MoreJanuary 17, 2017
CrossFit: Warm Up: 3rds PA Clean Warmup Child’s Pose Progression Then 4 x 3-position clean (Build) Strength: Power Clean Level 1: Technique Level 2: Heavy 3 *Focus on pull under bar WOD: “Playoff Run” 10-8-6-4-2 Hang Clean (135/95) Push Jerk *30 Double Unders (3/1) after each round BodyFit: Trunk: 3rds 10/10 Getup Situp 10/10 Standing…
Read MoreJanuary 6, 2017
It’s with sadness that next weeks Happy Hour at Zone 28 in Harmarville will be a going away happy hour for DP as he moves back to Detroit. Â To make it doubly sad it will also our last happy hour with Brandon “Gibs” and Kristin “Chops” Clarke as they have recently purchased a new house…
Read MoreJanuary 5, 2017
CrossFit: Warm Up: 3rds 1/1 Spiderman with rotation 10 Scap Retractions 15 Elevated Pushups 10/10 Partner Russian Twists Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 6 @ 80% *% based off of 1RM WOD: “Tyrannosaurus Pecs” 2rds 30 Pullups 30 Rotational Ball Slams 30 Burpees BodyFit: 070 Trunk: 3-way…
Read MoreJanuary 3, 2017
CrossFit:Â Warm Up: 3rds 10 Scap Activation Drill 10 Kips/Kipping Practice 10 EB Press Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 3 *Goal is same weight as last push press from 12.13 WOD: “Nunu” 15min AMRAP 10 S2OH (135/95) 10 T2B 10 Box Jump (24/20) BodyFit: 069 Warm…
Read MoreDecember 29, 2016
CrossFit: Warm Up: Deadbugs – 3 x :50/:50 4rds 4 Broad Jumps 8 Strict Pullups Skill: Turkish Getup *15min to work to the heaviest load possible WOD: “Dirty Dozen” 6rds 12 Deadlifts (225/155) 12 Box Jumps BodyFit: 068 Trunk: 3rds 10/10 Partner Russian Twists 10/10 Standing Teapots Warm Up: 4rds 5 Pullups 10 Pushups 15…
Read MoreDecember 23, 2016
Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…
Read MoreDecember 15, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. CrossFit: Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 Strength: Snatch…
Read MoreDecember 14, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. Warm Up: Get your chili warm and pick your team members Team WOD: “O-K-J”…
Read MoreDecember 1, 2016
CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…
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