Posts Tagged ‘Squat Cleans’
December 11, 2017
We’re back! Regular schedule is on. CrossFit: Warm Up: 3rds 20 Double Unders/Practice PA Clean Warmup 5 Strict Pullups :20 Goblet Squat Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 2 *No missed reps* WOD: “Sparky” For Time: 200 Double Unders (3:1) Top of every min…
Read MoreAugust 8, 2017
CrossFit: Warm Up: Chubbs Sequence 2rds PA Clean Warmup 10 Kips/Kipping Practice 3 position Squat Clean (Build) 100m Jog Hero WOD: “Badger” 3rds 30 Squat Cleans (95/65) 30 Pullups 800m Run BodyFit: 127 Warm Up: 3rds 10 Scap Depressions 15 KBS – American 100m Jog Skill: Hang Clean WOD: For Time 800m Run – 40…
Read MoreApril 7, 2017
Best of Luck to DJ, Gabi and DP as they travel to Baltimore today to compete in the MAAC (Mid Atlantic Affiliate Competition). Â Good luck guys we’ll be cheering from Pittsburgh! Warm Up: 4rds :30 Deadbug 8 BB RDL (Build) 8 BB Bent Over Row (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x…
Read MoreMarch 24, 2017
Last FNL of 2017! Â Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night). Â Looking forward to seeing everybody tonight! Warm Up: 500m Row – easy pace 5min WAMRAP 10 Kips/Kipping Practice Child’s…
Read MoreDecember 7, 2016
Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s). Â We’ll be there following the evening classes around 7pm but please don’t wait for us. Â Hope to see many of you there. Warm Up: 3rds 1/1 Spiderman with rotation PA Clean Warmup Then 4 x 3-position…
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