Posts Tagged ‘Step Ups’
January 10, 2017
CrossFit: Warm Up: 2rds 10 Scap Activation Drill PA Clean Warmup 4 Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique – small sets Level 2: 5 x 2 (Build) WOD: “Barstar” For Time 10 Push Jerk (155/115) 20 Pullups 30 Cleans 20 Pullups 10 Push Jerk BodyFit: Warm Up: Ankle Circuit…
Read MoreNovember 15, 2016
https://www.youtube.com/watch?v=9bZkp7q19f0 CrossFit: Warm Up: 5min Row/Bike – Calories 3rds 10 Kips/Kipping Practice 10 Banded Pullaparts 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Add weight from 11.3.16 WOD: “Gangnam Style” 8rds each T2B Meter Row Burpees Calories AD/AB *Tabata style format – :20 work…
Read MoreNovember 2, 2016
LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday. Â Use code “Alpha15” for a 15% discount off of registration. Â This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills. Â All are welcome – spread the word. Warm Up: 4rds…
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