Posts Tagged ‘Weighted Lunge’
November 29, 2018
CrossFit: Warmup: 3rds 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext 5 Strict No Jump Burpees 10 EB Thrusters Strength: 15min clock 4×6 Strict Pullup 4×6/6 Weighted Lunges WOD: “Styx and Stones” 40 Calorie Row 30 Thrusters (95/65) 20 B.O.B 10 C2B 20 B.O.B 30 Thrusters 40 Calorie Row BodyFit 275: Warm Up:…
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…
Read MoreAugust 14, 2017
Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville. Â All three repped Alpha awesomely. Â Great work guys I hope you had fun! Warm Up: 3rds 2/2 Lunge Step vert. flex ext 10 Scap Depressions 10/10 Lunge Step Banded Rotations Strength: Weighted Lunge All…
Read MoreMay 3, 2017
Warm Up: 3rds 3 :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Lunge Step w/ vert flex/ext 5 Push Press (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique (Sets of 3) Level 2: 5 x 1 *Add weight from 4.25.17 WOD: “Horse Trader” 12min AMRAP 5 HSPU 5/5 Weighted Lunge 15…
Read MoreApril 13, 2017
Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont. CrossFit: Warm Up: Chubbs Sequence 3rds 2/2 Leg Cradle Lunge Step w/ vert flex/ext :10 Table top hold 10 True Pushups Skill: https://www.youtube.com/watch?v=BZHdEWVLiag Strength: Pistol Progression & Dip Progression All Levels: 4 x 6-8 reps WOD: “Wheeler and Ronnie” 12rds 5/5 Weighted Lunge 10…
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