Posts Tagged ‘Strict Press’
December 1, 2017
CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…
Read MoreSeptember 13, 2017
CrossFit:Â Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…
Read MoreAugust 9, 2017
CrossFit: Warm Up: Shoulder DROM 7min WAMRAP 10/10 Single Arm Press 10 Ball Slams 4 Broad Jumps Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 1 – work to a quality single WOD: 20min EMOM Min 1: 50 Keg Carry Min 2: 20 UB KBS – American Min 3: 5 Box…
Read MoreAugust 1, 2017
CrossFit: Warmup: Shoulder DROM 3rds Crab Walk – down & back 10/10 Single Arm Press 50m Shuttle (fast jog) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: Death by  15 M Sprint BodyFit 125 Trunk: 3rds 10/10 Banded Rotations 10/10 Standing Teapots Triathlon 50-40-30-20-10 Cal Row Cal…
Read MoreJuly 25, 2017
CrossFit Warmup: Shoulder DROM/Scap Mobility 3rds :20 HS Hold 10/10 Single Arm KB Press Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Straight) WOD: “I Got Five On It” 20-15-10-5 HSPU 5/5-10/10-15/15-20/20 DB Snatch BodyFit: 123 Trunk: 3rds 10/10 MB2Toes 10/10 Russian Twists WOD: 6rds :30 on / :90 off – Max Cal…
Read MoreDecember 19, 2016
I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday. Â Congrats to the Alpha Award winners you were all deserving. Â We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members,…
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…
Read MoreOctober 26, 2016
Warm Up: 4rds :30 HS Hold 10/10 Single Arm KB Press 10 Pillar to Plank Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3-3-3 (Straight) *Use weight from 10.18.16 WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD
Read MoreOctober 18, 2016
CrossFit: Warm Up: 4rds 100m Run 10/10 Single Arm KB Press :30 Pillar Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3,3,3,3,3 (Build) WOD: “Pipeline” Every 5min X 5 400m Run 20 S2OH (95/65) BodyFit: 048 Warm Up: 6min WAMRAP 20 Jumps 15 KBS – American 10 Pushups 5 Ring Rows WOD:…
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