Posts Tagged ‘Pistols’
August 10, 2017
Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall. Â Join us for some drinks and laughs outside of the gym. Â Festivities start when you get there! CrossFit: Warm Up: Chubbs Sequence 3rds :20 N2W HS Hold 5 Russian Babymakers + 10 Air Squats 10 Kips/Kipping Practice Skill/Strength: Pistols & HSPU Level 1: Use time…
Read MoreJuly 27, 2017
CrossFit Warmup: 2rds PA Clean Warmup Russian Baby Makers x 5 :15 Table Top Stretch 10 Kips/Kipping Practice Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30 Back Squats (95/65) 20 Jerks (95/65)…
Read MoreJuly 12, 2017
Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups
Read MoreJuly 6, 2017
CrossFit Warmup: Shoulder DROM 5min WAMRAP :15 HS Hold 10 Elevated Pushups Pistol Practice WOD: “King and Queen” 40 Rds 2 HSPU 4 Pistols (2/2) 6 HRPU *Alternate Rounds BodyFit 118: Warm Up: Heat Your Meat Trunk: 3rds 10/10 Banded Rotations 10/10 Med Ball 2 Toes 20m AMRAP 1 HSPU 2 Squats 3 KBS 2……
Read MoreJune 29, 2017
CrossFit: Warmup: Chubbs Sequence 3rds 2/2 Seesaw Walks 10 Goblet Squats (Moderate) 5 Power Cleans (Build) 5 Push Press Strength: Pistols All Levels: 3 x 6-8 Partner WOD: “Pam and Tommy Lee” 30-20-10 A) Cal Row/B.O.B B) Cleans/Wall Balls C) Jerks/Pullups *(135/95) BodyFit 117: Warm Up: 4rds of “Cindy” Then Accumulate 30 T2B or 60…
Read MoreMay 4, 2017
CrossFit: Warm Up: Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Old School” 8rds 6 Hang Clusters (95/65) 200m Shuttle BodyFit: 104 Warm Up: 5rds of “Cindy” Skill: Pistols and Scaling Options WOD: Tabata x 8 each exercise Wall Balls (20/14) Pullups/Jumping Pullups Situps HRPU AD Cals 1min rest between movements
Read MoreApril 13, 2017
Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…
Read MoreApril 5, 2017
Warm Up: Chubbs Sequence 3rds 10 Face Pulls 5/5 Dynamic Pushups 10 EB BTN Press 10 OHS Skill: Pistol Progression Tres Strength: Bench Press Level 1: 3RM Level 2: 1RM – Go get a PR! WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *20min cap
Read MoreMarch 22, 2017
Warm Up: 3rds 25 Double Unders/Practice 10 Banded Pullaparts 4 :05 HS Hold with :03 eccentric 4 Broad Jumps Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Build) Skill: Pistol Progress Part Deux https://www.youtube.com/watch?v=VRaH9OeTzHs WOD: “Sambas” 3rds 20 HSPU 30 Box Jumps (24/20) 40 KBS – Russian (AHAP) 50…
Read MoreMarch 15, 2017
Warm Up: PA Clean Warmup x 2 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 3 *Focus is pull under the bar Skill: Pistol Progression *Performed during rest intervals of strength WOD: “Death by Power Clean” Min 1 – 1 rep, Min 2 – 2 reps, Min 3 –…
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