Categorized as: WOD

2013.04.27 Workout of the Day

SWOD/Skill

*Make up day.  Pick an SWOD or skill from the week and work on it!

 

MET CON

7 (2 minute) rounds/1 minute rest

In teams of 2 max rounds of

3 Power Cleans

3 Burpees

*One partner completes an entire round while the other partner rests

2013.04.25 Workout of the Day

SWOD

EMOM for 10 minutes

2 Power Snatches @85% of 2RM

 

*Rest 5 minutes

 

Met Con

EMOM for 10 minutes

5 Burpees

10 Ball Slams 40/30lb

2013.04.23 Workout of the Day

SWOD

POWER CLEAN

FIND 3RM

*DOES NOT HAVE TO BE TOUCH AND GO BUT DO NOT LINGER OVER THE BAR

 

MET CON

4 ROUNDS

6 HANG POWER CLEANS 155/105lb

12 PLYO PUSH UPS

18 MED BALL SIT UPS

 

*FOR PLYO PUSH UPS PLACE 2 45LB PLATES OUTSIDE OF THE ATHLETES HANDS. THE ATHLETE STARTS ON THE GROUND AND EXPLODES UP WITH THEIR HANDS LANDING ON THE 45LB PLATES. FOR MED BALL SIT UPS THE ATHLETE MAY ANCHOR THEIR FEET APPROXIMATELY 1 FOOT AWAY FROM THE WALL. THE ATHLETE SITS ALL THE WAY BACK INTO A FULL SIT UP AND TOUCHES THE MED ABLL BEHIND THEIR HEAD AND THROWS IT AGAINST THE WALL.

Elements classes starting at 6:30PM Mon/Wed/Fri. Check out the getting started tab for more details!

ATTENTION MEMBERS: Request to join our FB group CrossFit Alpha Dog for social updates and peer to peer networking.

Refer a friend and receive $50 CASH!

Try a free workout on Saturdays!