Posts Tagged ‘Pistols’
May 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 MoreMarch 30, 2020
Warm Up:Get your Chili WarmChubb’s SequenceChild’s Pose Series Elevated Pushups Strength:10 Alt EMOM Even: 6-8 Pushups, Unbroken (:01 hold at bottom each rep) Odd: 8/8 Pistol or Single Leg Squat to Chair/Bench WOD:“Tiger King Tabata” 8 rounds each, 1 min Rest Between Blocks Squat (Air or Weighted) 0:00-4:00 Push Up 5:00-9:00 Glute Kickbacks (Alt Legs/Rd)10:00-14:00…
Read MoreJuly 11, 2019
CrossFit Warm Up:Heat Yo Meat3rds10 Kips / Kipping Practice:20 HS Hold / 10 DB OH Press (Light)5 Strict No Jump Burpees15 Air SquatsHip Mobility Skill: Pistol Progression WOD: “Schmalls”800m Run2rds50 Burpees40 Pull-ups30 Pistols (15/15)20 American KBS (53/35)10 HSPU800m Run*Compare to 7.18.2019* BodyFit 335 Same as CrossFit
Read MoreAugust 15, 2018
Schedule Reminder: Saturday Alpha Decathlon 9am start. *No morning classes*. Come join us for a few (or all) of the Decathlon events for some fun on your Saturday morning. Alpha 5 Year Anniversary following Decathlon, families and friends welcome. Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings (Build) 8 BB Bent Over…
Read MoreJuly 12, 2018
CrossFit and BodyFit: 236 Warm Up: Heat Yo Meat 3rds 10 Kips / Kipping Practice :20 HS Hold / 10 DB OH Press (Light) 5 Strict No Jump Burpees 15 Air Squats Hip Mobility Skill: Pistol Progression Hero WOD: “Schmalls” For Time 800m Run 2rds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS – American…
Read MoreSeptember 28, 2017
Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back. Â We’re trying to organize the day as best as possible and knowing will go a long way. Â I hope to see you all Saturday! CrossFit Warmup: Chubbs Sequence 2rds PA Snatch Warmup…
Read MoreSeptember 7, 2017
Remember tomorrow night Alpha Happy Hour at Gators Grille. Â Join your fellow Alpha members at Gators for some fun games and adult soda pops. Â Party begins when you get there, hopefully you can make it! CrossFit: Warmup: Chubbs Sequence 3rds 25 Double Unders/Practice 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10 Kips/Kipping Practice Strength: Pistols…
Read MoreAugust 31, 2017
CrossFit: Warmup: Chubbs Sequence 3rds 4 – :05 HS Hold w/ :03 eccentric 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 100m Jog Strength: Pistols All Levels: 4 x (6-8) HSPU All Levels: 4 x (6-8) WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200 Wall Balls *Each team member must run…
Read MoreAugust 24, 2017
CrossFit Warmup: 3rds :25 HS Hold 2 reps LB Primal Series :10 Table Top Hold 10 KBS – American Strength: All Levels Pistols 4 x (6-8) Dips 4 x (6-8) WOD: “The Traveler” Buy In: 200 m Suitcase Carry 10 Rounds 5 HSPU 10 KB Step Up 15 KBS – Russian Cash Out: 200 m…
Read MoreAugust 17, 2017
CrossFit:Â Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…
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