Posts Tagged ‘Thrusters’
April 12, 2018
CrossFit:Â Warm Up: 500m Row – Easy Pace – Before WB Squat Prep 8min WAMRAP 8 Strict No Jump Burpees 8 EB Thrusters Shoulder Mobility Partner WOD: “The Engine” For Time 2,000m Row 150 Wall Balls (20/14) 100 Burpees 50 Thrusters (95/65) BodyFit: 212 Same as CrossFit
Read MoreMarch 28, 2018
Warmup: 3rds Shoulder/Hip Mobility 8/8 Bottoms up KB Press 10 Wall Drill 10-8-6 Push Press (Build) :20 AB Sprint Strength: Push Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: Partner Tabata 8 Rounds Max Calorie Assault Bike Thrusters (95/65)
Read MoreMarch 23, 2018
Warm Up: Squat Prep / Shoulder DROM 3rds 10 Kips / Kipping Practice :20 Goblet Squat Hold (Build) 10 Ring Rows (Easy) 10 EB Thrusters 3rds 6 Thrusters (Build) 6 Pullups *Sprint pace, rest as needed* WOD: Open 18.5 /12.5 /11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters (100/65) 3…
Read MoreFebruary 26, 2018
Great turnout for our first FNL of the Alpha Open season! Great energy, great support and smooth heats – just what we’re looking for each week. If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday. See you all this coming Friday! Warm Up: Squat Prep 3rds…
Read MoreFebruary 14, 2018
Warmup: 3 x Deadbugs :45 on :45 off 3rds 10 Scap Depressions / 10 Kips / 8 Strict Pullups 10 EB Thrusters 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% *01/05/2018* WOD: “Jackie” 1000m Row 50 Thrusters 45/35) 30 Pullups * Compare to 02/13/2017*…
Read MoreDecember 29, 2017
Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening. Standard schedule tomorrow.  CrossFit: Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…
Read MoreDecember 20, 2017
CrossFit: Warmup: 8min WAMRAP 10 Banded Pullaparts 10/10 Single Arm Press 10 DB Squats 10 Strict No Jump Burpees Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR! WOD: “Linched Up” 21-15-9 DB Burpees (50/35) DB Thrusters BodyFit 177 Warm Up: Get Your Chile Warm 3rds “Cindy”…
Read MoreDecember 7, 2017
CrossFit Warmup: Chubbs 3rds :30 HS Hold / 3 :05 Hold w/ :03 Eccentric 5/5 Knee Hug Walking Lunge 10 EB Thrusters Strength: 10 min Alternating EMOM Even: 5/5 Split Squat Odd: 5 Strict HSPU WOD: “The Great Oyster” 5 Rounds 20/15 Row or Assault Bike 10 Thrusters (95/65) BodyFit 172 Warm Up: 500m Row…
Read MoreNovember 15, 2017
Don’t forget this coming Saturday is the annual Alpha Friendsgiving. Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions. Festivities begin at 6pm, dinner served at 7pm. See you there! CrossFit: Warm Up: 8min WAMRAP 20 Double Unders/Practice 15 Wall Balls 10 Banded Pullaparts…
Read MoreSeptember 25, 2017
This coming Saturday is going to be exciting at Alpha. Â We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon. Â Along with that there will be vendors from some local business’ at the gym. Â Follow the Alpha IG page for the remaining Decathlon events and for details about…
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