Posts Tagged ‘Wall Balls’
May 14, 2018
Happy Mother’s Day to all you Alpha mothers. You ladies keep this whole thing running. Thank You. Warm Up: Squat Prep 3rds 10 Austrailian Chin Ups 10 Pillar to Plank 5 Goblet Squat – Heavy (Build) Strength: Zercher Squat All Levels: 5 x 1 (Build) WOD: “Karen” For Time 150 Wall Balls (20/14) *Compare to…
Read MoreApril 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 27, 2018
CrossFit: Warm Up: Overhead/Wrist Mobility 3rds PA Snatch Warmup (Build) 100m Jog 3 position Snatch (Build) Strength: All Levels: Power Snatch 10 min EMOM 2 Power Snatch *Add weight every 2 min* WOD: “Obstacle Illusion” 5rds 7 Snatch 14 KBS – Russian (AHAP) 200m Run BodyFit: 207 Warm Up: 3rds 200m Row 10 Pushups 15…
Read MoreMarch 15, 2018
CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…
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 MoreFebruary 22, 2018
Tomorrow night: Friday Night Lights! There’s still time to sign up and participate in the Alpha Open. Don’t miss out! Sign up on the whiteboard with your name and tshirt size. See any of the coaches with questions. CrossFit: Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…
Read MoreFebruary 9, 2018
Tonight: Bros and Brews @ 5:30pm. As a bro you are free to do which lift you choose as long as it involves gains. Alpha will provide some beer but if you have a special brand/style you like bring it. We will provide a cooler and ice. See you tonight. Warm Up: Rack / Thoracic…
Read MoreJanuary 22, 2018
Warm Up: Squat Prep 3rds 10 Face Pulls :25 Goblet Squat Hold (Build) 10 KBS – American 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 every 3min *Add weight from 1.15.18* WOD: “A Bunch of Jags” 10min AMRAP 30 Wall Balls 15 KBS – Russian…
Read MoreJanuary 2, 2018
I hope everybody enjoyed the holidays but now it’s time to get back to work. Time to focus and take steps towards our 2018 goals. Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333. It’s always fun to spend time outside of the gym with your fellow…
Read MoreDecember 26, 2017
I hope you all enjoyed the holiday with family and friends. Time to get back in the gym and work off those cookies. Be consistent this week and set yourself up for a successful 2018! *Workout will be the same for both CrossFit and BodyFit* Warm Up: Ankle Circuit 5min Double Under Practice 8min WAMRAP…
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