Posts Tagged ‘Thruster’
October 29, 2020
WOD:7rds7 Burpee BJ Over7 Thrusters (95/65)7 Pullups15min capCompare 11.2.18 or 10.31.19
Read MoreMay 29, 2020
WOD:“Tyler Durden”15 Minute AMRAPBARBELL1 Bear Complex Cycle (75/55)(power clean, front squat, push press, back squat, push press)10 Double Unders/Penguins or 2:1 Singles/Jacks2 Bear Complex Cycles20 Double Unders3 Bear Complex Cycles30 Double Undersetc… add 1 cycle and 10 double unders per roundMATCHING DB COMPLEX (power clean, front squat, push press, thruster)SINGLE DB ALTERNATE ARMS PER COMPLEX
Read MoreApril 10, 2020
Warm Up: Get your mind right/ Make a plan Chubs sequence 2 rounds 10/10 SA Push Press 5 No jump Burpees Trunk Circuit: :45 sec On :15 sec Off Standing Crunches Plank Heel Touches 6 in Hold Crunches WOD: “Kal-Who†100 SA DB/KB/Barbell Thrusters * 5 Burpees at the top of every minute **SA Thruster…
Read MoreJuly 22, 2019
This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there. Warm Up: Overhead Prep3rds:10 Superfriend + 4 Thrusters 5 Strict No Jump Burpees10-8-6 OHS (Build) Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: “Survey…
Read MoreNovember 2, 2018
Warm Up: 8min WAMRAP 10 Kips/Kippping Practice 10 Banded Pullaparts 10 EB Thrusters 5 Box Jumps (AHighAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Straight) *Heavier than 10.26.18* WOD: “28 Days Later” 7rds 7 Burpee Box Jump Over 7 Thrusters (95/65) 7 Pullups *15min cap*
Read MoreSeptember 5, 2018
Warm Up: Squat Prep 3rds PA Clean Warmup (Build to Thruster weight) 3-position Snatch 10 Thrusters WOD: “Adderall” Courtesy of CFNE 0-10min: 1 mile Run then MR Clean & Jerk (135/95) 13min-20min: 800m Run then MR Snatch (115/75) 23min-27min: 400m Run then MR Thruster (95/65)
Read MoreAugust 9, 2018
CrossFit:Â Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…
Read MoreAugust 2, 2018
CrossFit: Warm Up: 3rds Hip Mobility :10 SuperFriend +4 Thrusters (Build) 10/10 Getup Situp 10 KBS – American (AHAP) WOD: “Dos Diez” 10min AMRAP 100m Row *Add 100m each round* 5 Thrusters (115/85) Rest 5min 10min AMRAP 100m Run 2/2 DB Snatch (50/35) *Add 2/2 each round* BodyFit: 242 Warm Up: 5min Double Under Practice…
Read MoreAugust 11, 2017
Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall. Â Festivites begin when you get there, see you after the evening classes! Warm Up: PA Snatch Warmup x 2 Overhead/Wrist Mobility 3 Snatch Balance x 3 (Build) 3 position Squat Snatch x 3 (Build) Strength: Snatch Level 1: Technique / Heavy 3 Level 2: Heavy 1 –…
Read MoreJune 26, 2017
Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th. Â Signup on the blue cubbies in the gym. Warmup: 2rds PA Clean Warmup 10 Kips/Kipping Practice 10 Goblet Squats (Heavy) Then 10min clock to warm up Clean Strength: Squat Clean All Levels: 1 Rep Every…
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