Posts Tagged ‘Plate Touches’
June 3, 2020
WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…
Read MoreApril 18, 2020
Instructions:1. Grab a partner and set up a time to connect and get after it. 2. Equipment: a. Plate, odd object, DB, KB, something with some weight to it b. Something to put a foot on for bulgarian splits squats 3. This is an AMRAP – as many rounds (and reps) as possible 4. Partners…
Read MoreApril 15, 2020
Warm Up:Chili Warm Chubbs Sequence 8/8 Teapots :30 Pillar WOD:“The Rains of Castamere” 10 8-Count Burpees* 20 Sit-ups 9 8-Count Burpees 18 KBS 8 8-Count Burpees 16 Heel Taps (R+L=1) 7 8-Count Burpees 14 V-Ups 6 8-Count Burpees 12 Plate Touch/Ball Slam 5 8-Count Burpees 10 Shoulder Taps (R+L=1) 4 8-Count Burpees 8 Sprinter Crunches…
Read MoreOctober 29, 2019
CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 15-20 Banded Bent/Hollow PullDowns 2) 3 Wall Walks or 10/10 Plank Shoulder Taps 3) 10-15 Ring Face Pull Strength: 15 Minute ClockSt. Pull-ups (Scale: Toe Assist) – 4×6St. HSPU (Scale: Z-press or Pike) – 4×6 WOD: “Spicy Donut”Buy In: 500m Row Total Work 40 T2B 40/40 Sin. Arm DB Press…
Read MoreJune 13, 2019
Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…
Read MoreMay 17, 2018
Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour. Be there or be square. CrossFit: Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…
Read MoreMarch 28, 2017
CrossFit: Warm Up: 3rds 10 Kips/Kipping Practice PA Clean Warmup 15 KBS – American (Moderate) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for max reps WOD: “Venti” For Time 1000m Row 80 Plate Touches (35/25) 60 Lateral Hops 40 Pullups 20 Power Cleans (135/95) BodyFit:…
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