Posts Tagged ‘QuickFit’
December 23, 2019
Merry Christmas, Alphaholics! The holiday schedule for this week is posted below:Christmas Eve: NO Evening classesChristmas Day: CLOSED (go enjoy your family and friends)Thursday December 26th: NO 6am CrossFit ClassSaturday December 28th: Alpha Holiday Party – 7PM – @ Cornerstone in Aspinwall QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side Mountain Climbers 10…
Read MoreDecember 20, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10 Tuck Jumps 10 PVC Lift Offs 8/leg Single Leg RDL with Slam Ball WOD:6min AMRAP 12 Box Jumps 12 Ball Slams Rest 4min 6min AMRAP8/6 Cals AB 8 Pullups CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 20 Frog Pumps :20 Star…
Read MoreDecember 18, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Mountain Climbers 25 Miniband Prone Straddle 10 Windshield Wipers Partner WOD: 10/7 Cals AB 10,10,8,8,6,6,4,4,2,2 Burpees *Partners rotate when cals are done* **Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds…
Read MoreDecember 16, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Glute Bridge with March 10/side Side Plank Rotations 3 DB Bear Complex WOD:DB 250 (35/25) *Alpha 250 w/ DB’s instead of BB* **20min Hard Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 5 Tempo (33X1) Banded Front Rack Squat 10/leg Glute Bridge…
Read MoreDecember 13, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 10/leg Single Leg Glute Bridge 10m/each Forward/Backward Quadruped Crawl :20/side Star Plank Partner WOD: 250m Row 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Burpees *Partners alternate movements each round* **20min Cap** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg DB WTD Single Leg Glute Bridge 6/side DB Deadlift with…
Read MoreDecember 11, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 2 Wall Walks 5/leg Single Leg Hops 10 KB/DB Sumo Deadlift Pulses WOD:16min AMRAP 2/2, 4/4, 6/6… Sin. Arm DB C&J 10 DU/Lat. Hops DB Lunge 10 DU/Lat. Hops *R+L=1* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 5/leg Single Leg Hops…
Read MoreDecember 9, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 20 Frog Pumps 10 Windshield Wipers WOD::30 on :30 off Accumulate 100 of each – Wall Balls & Cals AB Min 1: Wall Balls Min 2: Cals AB CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats…
Read MoreDecember 6, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…
Read MoreDecember 4, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 12/side Lateral Banded walks 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups WOD:3rds 20/14 Cals AB30 Pushups 40 KBS – Russian CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg Single Leg Glute Bridge 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups 5…
Read MoreDecember 2, 2019
QuickFit Warm up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 10 Ball Facing Hops Over Ball 20 Frog Pumps 10 V Ups (scale to Tuck Ups) WOD:150 Wall Balls *Every 2min 50 Double(2:1)**20min cap CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats (on med ball) 10…
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