Posts Tagged ‘Russian KBS’
February 28, 2019
CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…
Read MoreFebruary 14, 2019
CrossFit Warm Up:Hip Mobility8min WAMRAP 20 Double Unders / Practice 5/5 Reverse Lunge to High Knee :45 Pillar 5 Box Jumps (30/24) Strength: Weighted Step UpAll Levels: 3 x 3/3 Partner WOD:“Tunnel of Love”50 – 30 -10Cals Assault Bike100 – 60 – 20Wall Balls (20/14)Box Jumps (24/20)Double Unders (3:1) BodyFit 295 Warm Up:10 min WAMRAP20 Double…
Read MoreFebruary 5, 2019
CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…
Read MoreJanuary 30, 2019
Warm up:3 x 1:00 / 1:00 Deadbugs3rds6 Strict Pullups 8 BB Good Mornings 10 KBS – (Build to working weight)5 Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+ 5 lbs)Level 2: 4 x 6 (Build) WOD: “Back in the USSR”5 Rounds – 1min on/off30 Russian KBS (AHAP)
Read MoreSeptember 27, 2017
This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow. Â If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday. Â See me or the coaches with any questions. CrossFit: Warmup: Deadbugs – 1:00 on/1:00 off x 3 3rds…
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