Posts Tagged ‘Lunges’
May 27, 2020
It Certainly the Uncertainty Is there anything scarier than uncertainty? I’m willing to bet the vast majority of things, people, events, etc. that you fear is rooted in not knowing.  Not knowing how somebody or some thing will respond leads many of us to at best not proceed and at worst completely avoid. Don’t know…
Read MoreFebruary 28, 2020
QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…
Read MoreFebruary 12, 2020
QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…
Read MoreAugust 20, 2019
CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…
Read MoreJune 7, 2019
Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon! Warm Up:Dynamic Warmup10min WAMRAP 10 Pullup Progression5/5 Knee Hug Walking Lunge5 High…
Read MoreMarch 26, 2019
CrossFit Warm Up:Overhead Prep3rdsPA Snatch Warmup (3-4-5)10 KBS (Build to working weight) 20 Double Unders / Practice Strength: Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Obstacle Illusion”5 Rounds for Time7 Snatches14 Russian KBS (AHAP)21 Double Unders or 200m Run*Compare to 3.27.18 BodyFit 306 Warm Up:30 Calorie Row 8min WAMRAP8/8 ML Press…
Read MoreFebruary 26, 2019
CrossFit Warm Up:10min WAMRAP20 Double Unders / Practice10 Kips / Kipping Practice 5/5 Walking Lunges 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 5 x 2 (Build) Partner WOD: 2 Rounds for Time50 Devil Presses50 T2B50 Walking Lunges150 Double Unders (3:1) BodyFit 298 Warm Up:10min WAMRAP20 Double Unders…
Read MoreJanuary 23, 2014
Strength: Back Squat: 3×5 (+5) MetCon: 4min AMRAP 5 Jumping Squats 10 KBS Rest 2min 4min AMRAP 5 HSPU 10 LungesÂ
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