Posts Tagged ‘Wallballs’
September 7, 2017
Remember tomorrow night Alpha Happy Hour at Gators Grille. Â Join your fellow Alpha members at Gators for some fun games and adult soda pops. Â Party begins when you get there, hopefully you can make it! CrossFit: Warmup: Chubbs Sequence 3rds 25 Double Unders/Practice 2/2 Leg Cradle Lunge Step Vert Flex/Ext 10 Kips/Kipping Practice Strength: Pistols…
Read MoreAugust 31, 2017
CrossFit: Warmup: Chubbs Sequence 3rds 4 – :05 HS Hold w/ :03 eccentric 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 100m Jog Strength: Pistols All Levels: 4 x (6-8) HSPU All Levels: 4 x (6-8) WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200 Wall Balls *Each team member must run…
Read MoreJuly 17, 2017
Thank You to the Alphaholics that came out to the Pirate game on Saturday night. Â It’s always fun to spend time outside of the gym with you all. Â Looking forward to future Alpha events Warmup: Chubbs Sequence 3rds :10 Wall Stretch :10 Superfriend + 4 FS (Build) 6 Strict Pullups Strength: Front Squat Level 1:…
Read MoreJune 14, 2017
Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…
Read MoreMay 18, 2017
CrossFit: Warm Up: 3rds 2/2 Knee Hug Lunge Step Vert. Flex/Ext 10 Kips/Kipping Practice PA Clean Warmup Strength: All Levels: Pistol Progression WOD: “Harry & Sally” 21-15-9 Squat Cleans (135/95) Wall balls (20/14) 45 Pullups/each *Must rotate every time you complete a set BodyFit: 108 Warm Up: Heat your meat Hero WOD: “Bradley” 10rds Sprint…
Read MoreDecember 27, 2013
Saturday is the last day to bring a friend to the Free Community class, which enters you to win a gift card of your choice!!  Bring a Friend, or make one!  Warm Up: 3 Rounds 10 Box Jumps 20 Jumping Jacks 10 Pull ups  WOD: 4 Rounds 10 Deadlift (225/155) 15 Burpees…
Read More