Posts Tagged ‘Mountain Climbers’
June 4, 2020
WOD:“Chuck”For Time21-15-9-15-21Dumbbell Hang Snatch – Alternating42-30-18-30-42Mountain Climbers (1,1,2,2) OPTIONAL FINISHER: Accumulate 100 Calf Raises
Read MoreMay 30, 2020
Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: None 3. Buy in with a 800m run (together) 4. Complete two rounds (alternating reps as needed) chipper style. 5. Cash out with a 800m run (together) 6. Your score is your time. Partner WOD:For Time Buy in:…
Read MoreMay 19, 2020
Hello Dumbo Can we please address the elephant in the room? As weeks tick into months and more data is gathered it’s been becoming abundantly clear that your overall health/fitness is a major factor in how COVID will affect you. Lung function, obesity, immune system health, even Vitamin D levels (still being confirmed) can positively…
Read MoreApril 30, 2020
WOD:“Firestarter” For Time 100 Double Unders (2:1Singles/Jacks 1:1 Penguins) 90 Single Arm DB Thruster 80 Mountain Climber (1,1,2,2,3,3) 70 Single Arm DB Clean & Press 60 Sit-Ups 50 Single Arm DB Snatch 40 Windshield Wipers (1,2,3,4) 30 Single Arm DB Push Press 20 V-Ups 10 DB Goblet Squat *Split single arm movements evenly
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 MoreApril 14, 2020
Warm Up:Shoulder DROM 3 Rounds Childs Pose 10 PVC or Towel Lift Offs 5/5 MS Press Strength:15 Min Clock 5×10/10 Half Kneeling DB/KB/Landmine Press 5×10/10 DB/KB Renegade Rows WOD:“Beets, Bears, Battlestar Galactica” 12-18-24-18-12 DB/KB Snatch (Split evenly) Mountain Climbers (R+L=1) Double Unders (2:1 Jacks/1:1 Penguins)
Read MoreApril 3, 2020
Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…
Read MoreApril 15, 2019
Warm Up:Squat Prep 3rds10 Kip Progression10 KBS (Build)3 x 1 Squat Clean + 2 Front Squat (Build)Back Squats Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Find a Heavy 3 then 1 Drop Set @ 80% WOD: 5 Squat Cleans (135/95)20 T2B5 Squat Cleans30 Dumbbell Snatch (50/35)5 Squat Cleans40 Russian KBS (AHAP)5 Squat Cleans50…
Read MoreMarch 11, 2019
Warm Up:Squat Prep 3rds2/2 Knee Hug Lunge Step Vert Flex/Ext8 Strict Chin Ups6 :03 Pause Goblet Squats (Build) Strength: Front SquatLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Build) Partner WOD: 10 Rounds10 Sandbag Zercher Squats20 Mountain Climbers (1,2,3,4)Max Double Unders/Single Unders in Remaining Time*Partners alternate rounds *10 Minute Time Cap
Read MoreFebruary 18, 2019
The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all…
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