Posts Tagged ‘Strict Pullups’
October 25, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…
Read MoreOctober 11, 2018
*Schedule Reminder – There will be NO 12pm noon class. Sorry for the inconvenience.* CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Knee Hug Lunge Step 5/5 Pillar with arm reach Hip Mobility :10 AB Sprint Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6/6 Weighted Lunges WOD: “LATT” 5rds :30 AB Sprint Rest 2min…
Read MoreOctober 3, 2018
Event Reminder: Alpha Happy Hour this Friday October 5th at Strange Roots brewery in Millvale (located right off the exit from Rt 28). Be there or be square. Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 10/10 Bottoms Up Press :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict…
Read MoreSeptember 27, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch PA Snatch Warmup (3-4-5) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict Dips *Add weight to either if necessary* Partner WOD: “Fried Chicken and Rigs” 20 Snatch (115/85) 40 T2B 60 S2OH 80 KBS – Russian (AHAP) *Between movements 40 cals AB*…
Read MoreSeptember 20, 2018
CrossFit:Â Warm Up: Overhead Mobility 3rds 10 Scap Depressions 10 Walking Lunges PA Clean Warmup Strength: 8min EMOM Even: 6 Strict Pullups *Add weight if necessary Odd: 6/6 Weighted Lunges Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20…
Read MoreAugust 28, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression 10 Knee Hug Walking Lunge 10 Plate Touches (Build) 10/10 Russian Twists Strength: 15min clock 4 x 6 Strict Pullups *Add weight if necessary 4 x Fastest Front Carry WOD: Buy In: 800m Run 21-15-9 T2B Rotational Ball Slam 9-15-21 KBS – Russian (53/35) KB Walking Lunge Cash…
Read MoreJuly 31, 2018
CrossFit:Â Warm Up: 6min WAMRAP 10 Scap Progression 10 Plate Touches Hip Mobility Skill: Turkish Getup Strength: 15min running clock 4 x 6 Strict Pullups *Add weight if necessary Work to heavy Turkish Getup *Right & Left WOD: “Twosday” Every 3:00 x 5 8 T2B 10 Ball Slams 12/8 AB Cals BodyFit: 241 Warm Up:…
Read MoreJuly 10, 2018
CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 10 Plate Touches (Build) 5 Strict No Jump Burpees 100m Jog Strength: 10min Alternating EMOM Even: 8 Strict Pullups Odd: 8 Strict Dips Partner WOD: “Bell and Lind” 4rds 25 Burpees 25 Ball Slams *Partner A works while Partner B runs 200m, then switch*…
Read MoreJune 14, 2018
*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped. We’ll accommodate all that want to work out on Friday. We appreciate your understanding for event preparation* CrossFit: Warm Up: Squat Prep 3rds 10 Scap Progression :15 Weighted Lunge Hold ( R&L) 10 Thrusters (Build) Strength: 10min Alternating EMOM…
Read MoreFebruary 28, 2018
Warm Up: 3rds 10 Scap Depressions / 10 Scap Depression w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step w/ Vert. Flex/Ext Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Decades” 5rds 20 Wall Balls 10 Hang Power Cleans (135/95)
Read More