Posts Tagged ‘Pull-ups’
August 7, 2019
Warm Up:Squat Prep 8min WAMRAP 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Scap Progression:40 Plank with pushup Strength: Superset4 x 6/6 Barbell Lunges6 Strict Pull-ups WOD: Baseline500m Row40 Air Squats30 Situps20 Pushups10 Pull-upsGo get a PR!
Read MoreAugust 1, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…
Read MoreJuly 31, 2019
Warm Up:Ankle Circuit 3rds:55 Deadbug :20 HS Hold 6 Strict Pullups Deadlifts 20 Double Unders / Practice WOD: “Bradshaw”10 Rounds for Time3 Handstand Push-Ups6 Deadlift (225/155)12 Pull-Ups24 Double Unders
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 MoreJuly 9, 2019
Crossfit Warm Up:Overhead Prep3rds8 Scap Progression8 Hang Power Snatch (Build)8/8 MB2T4 High Box Jumps Strength:Pullup Test WOD:14 – 12 – 10 – 8 – 6 – 4 – 2Hang Power Snatch (95/65)T2BBox Jump (24/20) BodyFit 334Warm Up:8min WAMRAP 5/5 Knee Hug Walking Lunge 5/5 ML Press 5 Bupree Walkups5/5 Single Arm Press 5 High Box…
Read MoreJuly 1, 2019
Happy 4th week! This coming Thursday July 4th we will have 1 class a Team WOD at 9am. Class will not be capped but please sign up in Pike 13. Our Friday schedule will be adjusted please stay tuned for details over the next few days. Warm Up:Overhead / Shoulder Prep3rds5 Tempo Goblet Squat (:03…
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 MoreJune 11, 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 DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…
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 MoreJune 3, 2019
Remeber classes open all week to friends, family, co-workers, etc. Bring them to a class and show them why you love Alpha! Warm Up:Hip Mobility8min WAMRAP 10 Scap Progression8 Tempo Goblet Squat (:03 down, :02 hold):30 Plank10 Plate Touches WOD:Tabata (8x 20s on, 10s off)Goblet Squats (AHAP)Plank/Shoulder TouchesBall Slams (25/20)Pull-ups*Rest 1min between movements*
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