Posts Tagged ‘Strict Pullups’
January 30, 2018
CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…
Read MoreJanuary 23, 2018
CrossFit: Warm Up: Shoulder/Overhead Mobility 3rds PA Snatch Warmup (Build) 5 Burpee Walkups Bear Crawl & Crab Walk then 3 position Squat Snatch (Build) Strength: Snatch All Levels: Every :30 for 8min *Add weight from 1.3.18* WOD: 18.0 21-15-9 DB Snatch (50/35) Burpee Over DB BodyFit: 189 Warm Up: Chili Warm on machine of choice…
Read MoreJanuary 19, 2018
Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks. Festivites begin around 7pm and continue until nobody is there. Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…
Read MoreJanuary 18, 2018
Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks. Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members. CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Banded Pullaparts 10 True Pushups 10/10 Strict Mountain Climbers 10…
Read MoreJanuary 4, 2018
CrossFit:Â Warm Up: 3rds 10 Scap Depressions :30 Side Pillar – R 5/5 Knee Hug Walking Lunge :30 Side Pillar – L 5 Burpee Walkups Strength: 10min Alternating EMOM EVEN: 5 Strict Pullups ODD: 5/5 Weighted Lunge Partner WOD: “Allen & Wright” Buy In: 100 Cal Row 100 Pullups 100 Burpee Box Jump Overs Cash…
Read MoreDecember 14, 2017
CrossFit Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step PA Clean Warmup Strength: Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary* Odd: 5/5 Split Squats WOD: “Alvin, Simon, & Theodore” Teams of 3 7 in AMRAP 50 Push Press (95/65) 50 Push Press (115/80) 50 Push Press (135/95) Rest 3 Minutes…
Read MoreNovember 28, 2017
CrossFit: Warmup: 3rds :20 Nose to Wall HS Hold/3 :05 with :03 eccentric 15 Air Squats 10 Scap Depressions 4 Broad Jumps Strength: 10 min Alternating EMOM Even: Strict Pullup Odd: HSPU WOD: “Fight Gone Bad†3 x 1min at each station followed by 1min rest Wall Balls (20/14) Hang Power Clean (75#) Box Jumps…
Read MoreNovember 16, 2017
CrossFit:Â Warm Up: 3rds 20 Double Unders/Practice 10 Knee Hug Lunge Step 10 Scap Depressions 5 EB Bear Complexs Strength: Alternating EMOM Even: 5/5 Split Squats Odd: 5 Strict Pullups *Add weight if necessary WOD: “Round and Round” 7-6-5-4-3-2-1 Bear Complex (135/95) 40 Double Unders (3:1) *Retest from 9.29.16* BodyFit: 163 Warm Up: 500m Row…
Read MoreAugust 17, 2017
CrossFit:Â Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…
Read MoreMay 25, 2017
CrossFit:Â Strength: Strict Pullups All Levels – 3 x Max Reps WOD: 20min EMOM Min 1: 5 Thrusters (95/65) Min 2: 10 DB Snatch Min 3: 15 Ball Slams Min 4: 20 Shoulder Taps BodyFit: 110 Warm Up: Heat your meat WOD: 4mins of work followed by 2mins of rest KBS – American (53/35) Box…
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