Posts Tagged ‘Wall Balls’
October 7, 2019
QuickFit Warm Up:EMOM 6 mins: 1) :30-:40 Mountain Climber 2) 15-20 Frog Pumps 3) 10-15 DB Good Morning WOD:18min AMRAP 18 Wall Balls 9 Devil Press 36 Double Unders (3:1) CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 15-20 Frog Pumps 2) :30-:45 Mountain Climbers 3)…
Read MoreOctober 3, 2019
CrossFit Warm Up:3 mins moderate pace ABTHEN- EMOM 12mins: 1) 12/12 Monster walks 2) 8 DB Z-Press 3) 4/4 Jumping Lunges 4) :30 Bent Hollow Hold Strength: Barbell Lunges All Levels: 4 x 4/4 *Must be heavier than 9.19.19* WOD:18min EMOM 15 Wall Balls (20/14)12 Ball Slams (25/20)9/6 Cals AB *Compare 9.6.18* BodyFit Warm Up:3…
Read MoreSeptember 26, 2019
CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
Read MoreSeptember 12, 2019
Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there! BodyFit Warm Up:Hip Mobility8min WAMRAP 5/5 Knee Hug Walking Lunge10 Squat Progression 10 KBS – (Build):45 Plank Partner…
Read MoreAugust 20, 2019
CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…
Read MoreAugust 15, 2019
Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am. CrossFit Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext10 Ring Rows (Underhand)10 Plate Touches 4 High Box Jumps Strength: Superset4 Sets of5/5 Barbell Lunges5 Strict Chin-ups*Heavier than 7.18.19* WOD:For Time40 Wall Balls (20/14)30 Ball Slams (25/20)20 Box Jumps (24/20)10 T2B…
Read MoreJuly 25, 2019
CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19
Read MoreJuly 16, 2019
CrossFit Warm Up:3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High Box Jumps WOD: “Nutts”For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 meter Run (with 45/35 lb plate) BodyFit 336 Warm Up: 3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High…
Read MoreJune 27, 2019
CrossFit and BodyFit 332: Warm Up: Heat Yo MeatWOD Setup Hero WOD:“Whitten”5rds22 KBS – American22 Box Jumps (24/20)400m Run /500m Row22 Burpees22 Wall Balls (20/14)*40min cap**Compare to 6.27.18
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