Posts Tagged ‘Pullups’
June 20, 2019
CrossFit: Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progression10 Wall Balls 10 Plate Touches Strength: 15min clock4 x 7/7 BB Walking Lunge 4 x 5 Strict Pullups *Add weight if necessary WOD: “Chipped Ham”60 Wall Balls (20/14)50 Ball Slams 40 Situps 30 Pullups 20 Cals Rower10 Burpees *WOD is completed using a…
Read MoreMay 21, 2019
CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…
Read MoreMay 17, 2019
Schedule Reminder: Tomorrow 9:30am Free Communit Class followed by Yoga for CrossFitters with in house yogi Tori “Wheels” Brown. Bring a friend, co worker, family member, crush, whoever and show them why you love Alpha so much! Warm Up:3rds10 Scap Progression5/5 Pillar with arm reach 5/5 Reverse Lunge to High Knee10-8-6 – Hang Clean –…
Read MoreFebruary 4, 2019
Mobility Monday: Thoracic Rotation Warm up:Squat Prep3rds10 Scap Progression5/5 Knee Hug Lunge Step 5/5 Pillar to Press 10-8-6 Thruster (Build) Strength: Bulgarian Split SquatsAll Levels: 5 x 5/5 WOD: “On the Seventh Day”7 Rounds for Time7 Thrusters (95/65)7 Pullups100m Run
Read MoreJanuary 22, 2019
CrossFit: Warm Up: 10min WAMRAP 10 Banded Pullaparts 10 Kips / Kipping Practice10 True Pushups 20 Double Unders / Practice Strength: DB Bench PressAll Levels: 4 x 8 (Straight)*Same weight as 1.11.19* WOD: “Double Duece”3rds15 Pullups30 Double Unders (3:1)Right into3rds15 T2B15 Box Jumps BodyFit: 288 Warm Up:5min Double Under PracticeThen8min WAMRAP 10 Kips / Kipping…
Read MoreJanuary 16, 2019
Warm Up: Shoulder DROM 3rds10 Scap Progression5/5 Pillar with arm reach 10-8-6 Clean Progression (Muscle – Hang – Floor) – Build10-8-6 Push Press Strength: Push Press Level 1: 3 x 5 (+5)Level 2: 3 x 5 (Build) the 1 @ 80% for MR WOD: “Barstar”For Time10 Push Jerk (155/115)20 Pullups30 Cleans20 Pullups10 Push Jerk *Compare…
Read MoreJanuary 7, 2019
Let’s get back to work! Day 1 of our new strength cycle and you’ll be seeing some new movements. Have fun and let us know what you think. Reminder – Winter Wellness challenge begins in 2 weeks (Saturday January 19th). For anybody who needs some guidance on healthy long term food habits, accountablity to get…
Read MoreJanuary 3, 2018
CrossFit: Warm Up:Partner Mobility 3rdsPA Snatch Warmup (3-4-5)2/2 Knee Hug Lunge Step Vert Flex Ext25 Double Unders / Practice Strength: Squat SnatchAll Levels: Sets of 3*Focus on receiving bar at bottom of squat* WOD: For Time 30 Snatch (95/65)60 Situps 45/45 Walking Lunges 120 Double Unders (3:1) BodyFit: 283 Warm Up: Heat Your Meat6min WAMRAP10…
Read MoreDecember 18, 2018
CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.
Read MoreDecember 13, 2018
CrossFit: Warm Up:3rds5/5 Pillar w/ arm reach10 Single Arm Press10 Air Squats5 Strict Press (Build) Strength: Strict PressLevel 1: 3 x 5 (Add #)Level 2: 5 x 1 (Build)*This is NOT a test, no misses* WOD: “Hellish”100 BurpeesEvery :90 sec10 Wallballs (20/14) BodyFit: 279 Warm Up:8min WAMRAP10 Scap Progression5 Burpee Walkups5 Box Jumps (AHighAP)10 Plate…
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