Posts Tagged ‘Renegade Rows’
November 15, 2019
QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats WOD:1000m Row 50/50 Renegade Rows 100 Wall Balls *Chipper style* CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 10/arm Shoulder taps 3 :03 Chin-over-bar Isometric pull-up hold 10 Wall Ball Goblet Squats 3-5…
Read MoreOctober 25, 2019
CrossFit Warm Up:2 rds 5 Push ups 10 Tuck Jumps 20 Air Squats WOD:50 Cals AB 50 Burpees 50 Box Jumps 25/25 Renegade Rows *Can choose any order but must be done in sets of 50* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 6-10 Scap Pushups on Forearms 2) 5-10 Dynamic Push ups 3) :30 Hollow Hold…
Read MoreOctober 16, 2019
QuickFit Warm Up:6 Min EMOM 1) 100m run 2) 10-15 Tuck Jumps 3) 10 -15 scap push ups WOD:Buy In: 500m Row 100 Ball Slams 100 Box Jumps 50/50 Renegade Rows (R+L=2) Cash Out: 500m Row *Work can be split however* CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10/10…
Read MoreSeptember 19, 2019
CrossFit Warm Up: Strength:Barbell Lunges 4 x 5/5 *Heavier than 8.15.19* Partner WOD:Part A 150 Wall Balls (20/14)150 KBS – American (AHAP)Part B 100 Renegade Rows (R&L=1) 500m Odd Object Carry (Heavy) *1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.* BodyFit Warm…
Read MoreSeptember 12, 2019
Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there! BodyFit Warm Up:Hip Mobility8min WAMRAP 5/5 Knee Hug Walking Lunge10 Squat Progression 10 KBS – (Build):45 Plank Partner…
Read MoreJune 25, 2019
CrossFit: Warm Up: Ankle Circuit 4min Double Under PracticeSplit Jerk Footwork3rds:45 Plank 10 Ring Rows 5 – :02 Pause Jerks (Build) Strength: JerksAll Levels – 10min EMOM – 1 rep build to heaviest WOD: “That Itch” 3rds20 S2OH (95-135-155)10/10 Renegade Row 40 Double Unders (3:1) BodyFit: 331 Warm Up:Ankle Circuit 8min WAMRAP 20 Double Unders…
Read MoreJune 5, 2019
Warm Up:Hip and Shoulder Mobility8min WAMRAP 10 Squat Progression10 Ring Rows 10 KBS (Build to working weight):30 Plank WOD:7 Minute AMRAP10 Wallballs (20/14)10 Russian KBS (AHAP)Rest 4 Minutes7 Minute AMRAP10/7 Cal Assault Bike5/5 Renegade Rows
Read MoreMarch 19, 2019
CrossFit Warm Up:8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 4 (Build) WOD:20 Minute AMRAP5 HSPU5/5 Renegade Rows15 Cal Row10/10 Rotational Ball Slams BodyFit 304 Warm Up: 8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists WOD:20 Minute…
Read MoreDecember 27, 2018
Don’t forget this coming Saturday is the Annual Alpha Holiday Party at Pub 333 in Oakmont. We hope you all are able to make it as we would love the opportunity to spend some time outside of the gym and celebrate 2018. Also, make sure to vote for your the Alpha Awards (ballots are on…
Read MoreNovember 1, 2018
CrossFit and BodyFit: 268 Warm Up: Heat Your Meat 3rds :45 Plank 10 Banded Pulls 10 Plate Touches Partner WOD: “Peanut Butter and Chocolate” Buy In: 50 Cals AB 50 Cals Rower 100 Ball Slams 100 Renegade Rows (R+L=1) Cash Out: 50 Cals AB 50 Cals Rower *Both partner must bike and row in BOTH…
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