Posts Tagged ‘Wallballs’
April 1, 2019
Warm Up:Squat Prep 3rds:10 Superfriend into 4 FS (Build):45 Pillar 5 Strict No Jump BurpeesFront Squat Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 1 (Build) WOD: “Pork Loin” 10 Minute AMRAP2, 4, 6, 8…Burpees4, 8, 12, 16…Wallballs (20/14)
Read MoreMarch 18, 2019
This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a…
Read MoreFebruary 25, 2019
Warm Up:Squat Prep 3rds:10 Superfriend into 4 Front Squats :30 Side Pillar (R&L)8 Hang Cleans (Build) Strength: Tempo Front SquatsLevel 1: 3 x 5 (+5)Level 2: 5 x 3 (Build)*0:03 Down, 0:02 Pause* WOD: “Hahaha Wallballs”5 Rounds for Time20 Wallballs (20/14)10 Hang Power Cleans (135/95)*Compare to 2.28.18*
Read MoreFebruary 8, 2019
Warm Up:3rds1:00 Deadbug 8 Kang Squats 6 Athletic BurpeesDeadlifts Strength: DeadliftLevel 1: 1 x 5 (+10 lbs)Level 2: 7 RM – Go for it! Choose Your Own Adventure:WOD:15 Cleans (155/115)30 Burpee Over Bar60 Wallballs *Compare to 2.9.2018* Flex:Superset 4×10 Barbell Curls10/10 Dumbell SnatchThen3 x 10 Med Ball Throw Sit-ups
Read MoreApril 19, 2018
CrossFit Warmup: 3rds 10 Scap Depressions – Depression w/ pull – Pullups 2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext 4 Broad Jumps Strength: Alternating EMOM Split Squat – 4/4 Strict Pullup – 5 WOD: “Curse like a Sailor” 27-21-15-9 200m Run/Row Wallballs Box Jumps *Workout end with run/row* BodyFit 214 Warm Up: 8min WAMRAP…
Read MoreFebruary 1, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…
Read MoreJanuary 8, 2018
CrossFit Warmup Squat Prep 3rds 8 Strict Pullups 5/5 Strict Mountain Climbers :25 Goblet Squat Hold 5 Back Squat (Build) Strength: Backsquat Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Every 3 min **Goal is more weight than 1.2.18** WOD: “Newspaper Route” 4 Rounds 15 Wallballs Max Rep Calorie Assault Bike…
Read MoreDecember 13, 2017
Don’t forget today there will be NO 4:30pm CrossFit class. Thank you for your understanding. CrossFit Warmup: 500m Row – Easy pace – Before WB 8min WAMRAP 10 Banded Pullaparts 15 Air Squats :40 Plank Hold 8 Strict No Jump Burpees Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 2…
Read MoreNovember 30, 2017
CrossFit Warmup: PA Snatch Warm Up x 3 Overhead/Wrist Mobility 5 Snatch Balance + OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD: “The Wall” 20-15-10-5 OHS (95/65) 10-20-30-40 Wallballs BodyFit 170 Warm Up: Get Your Chili Warm 4rds of “Cindy” WOD: Tabata – 8 Rounds (Rest 1 min btwn…
Read MoreOctober 5, 2017
CrossFit Warmup: 7min WAMRAP 10 Scap Depressions 15 Air Squats :20 Table Top Stretch 4 Broad Jumps Strength: Alternating EMOM Even – 5 Strict Pullups Odd – 10 Ring Dips Partner WOD: “Pot and Kettle” 50 Power Cleans (135/95) 400 m Run 100 Box Jumps (24/20) 200 m Run 50 T2B 400 m Run 100…
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