Posts Tagged ‘Weighted Pushups’
May 3, 2019
Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…
Read MoreMay 23, 2018
Warmup: 3rds 2/2 Knee Hug Lunge Step Vert Flex/Ext PA Clean Warmup (Build) 15 Elevated Pushups 20 Double Unders / Practice Strength: 10min Alternating EMOM Odd: 4/4Â Weighted Lunges Even: 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…
Read MoreMay 4, 2018
This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams. If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks. See myself or April for details. Warm Up: 8min WAMRAP 10…
Read MoreMarch 8, 2018
CrossFit:Â Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…
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