Posts Tagged ‘Pullup’
November 29, 2018
CrossFit: Warmup: 3rds 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext 5 Strict No Jump Burpees 10 EB Thrusters Strength: 15min clock 4×6 Strict Pullup 4×6/6 Weighted Lunges WOD: “Styx and Stones” 40 Calorie Row 30 Thrusters (95/65) 20 B.O.B 10 C2B 20 B.O.B 30 Thrusters 40 Calorie Row BodyFit 275: Warm Up:…
Read MoreNovember 26, 2018
I hope everyone had a nice holiday weekend. Let’s stay on track these last few weeks and not let the holiday’s get the best of us. Warmup: Squat Prep 3rds 10 Kips / Kipping Practice 5 :03 Pause Goblet Squats (Build) Overhead Mobility 8-10 OHS (Build – Light) Strength: Overhead Squat All Levels – 5…
Read MoreNovember 2, 2018
Warm Up: 8min WAMRAP 10 Kips/Kippping Practice 10 Banded Pullaparts 10 EB Thrusters 5 Box Jumps (AHighAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Straight) *Heavier than 10.26.18* WOD: “28 Days Later” 7rds 7 Burpee Box Jump Over 7 Thrusters (95/65) 7 Pullups *15min cap*
Read MoreSeptember 05, 2017
This coming Friday is our September Happy Hour at Gators Grille in Indiana Twp. Â Gators is located at the intersection of Harts Run Rd. and Saxonburg Blvd. Â Gators includes volleyball courts, horseshoe pits and a lot of other fun games if one were inclined to participate. Â Hopefully you can make it and share a beverage…
Read MoreJuly 20, 2017
CrossFit Warmup: 6min AMRAP :30 HS Hold 10 Scap Depressions 100m Run Strength: All Levels: Strict HSPU 4 x 5 Pullup 4 x 5 WOD: Hills Sprints x 6 BodyFit 122: Warm Up: Ankle Circuit 7min Double Under Practice or 1/2 Flight Simulator Trunk: 3rds 20/20 Shoulder Taps 5/5 Getup Situps Tabata – :20 work…
Read MoreFebruary 21, 2017
Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open. Â If you are planning to participate be sure to have your money in by Friday. Â P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…
Read MoreJanuary 31, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…
Read MoreJanuary 24, 2014
Remember tomorrow after our Team WOD at noon we will be having our nutritional seminar/information meeting. Any and everybody is invited, it will be a great way to introduce new people to Alpha Athletics or a chance to interact with other members you may not see or know. Hope to see everyone on Sat. Strength:…
Read MoreMarch 11, 2014
Here are 2 great videos of slow motion snatches that help you understand what we’re looking for from the movement. Â Before you say it I know we’re not Olympic weightlifters but that doesn’t mean we can’t strive to be our best. Â Also for you ladies, Lydia Valentine is one of the best females in the…
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