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December 1, 2016

CrossFit:

Warm Up:
Hip Prep
8min WAMRAP
10 Kips/Kipping Practice
15 Air Squats
20 Elevated Pushups

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)

WOD:
“Gasser”
1000m Row
50 KBS – Russian
40 Wall Balls
30 Pullups
20 Burpees
10 T2B

BodyFit:

Trunk:
3-way Pillar Series x 3
:30 on – :15 transition – 1:00 rest

WOD:
1min work – 1min Rest
5rds
Calorie Row
Calorie AB
Double Unders (3:1)

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November 29, 2016

CrossFit: 

Warm Up:
3rds
:30 Nose to Wall HS Hold
15 KBS – American
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 4 (Add weight)

Partner WOD:
“Rocky and Adrian”
22min AMRAP
2 Wall Walks
4 Ball Slams
6 Box Jumps
*Alternate rounds

BodyFit:

Warm Up:
Ankle Circuit
Double Under Practice or Handstand Practice

WOD:
7min AMRAP
50 Double Unders (3:1)
25 Walking Lunges
3 Wall Walks
Rest 4min
21-15-9
KBS (AHAP)
Burpees
Rest 4min
Run 800m

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November 22, 2016

CrossFit:

Warm Up:
4rds
10 Pillar w/ arm reach
15 KBS – American
15 Elevated Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x4 (Straight)
*Add weight from 11.15.16

WOD:
“The Sauce”
12min AMRAP
21-15-9
Ball Slam
Burpee

BodyFit:

Trunk:
3rds
Side Pillar – R
10 Leg Lifts
Side Pillar – L

WOD:
For Time
2,000m Row
Rest 5min
For Time
9-15-21
Ball Slam
Burpee
For Time
30-20-10
Box Jump
15-10-5
Pullups

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November 21, 2016

I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night.  We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did.

Thanksgiving week schedule:
M-W – Regular schedule
Thanksgiving – 9am only
Friday – Open Gym 10-2
Saturday – Regular schedule

Warm Up:
Squat Prep
3rds
10 Kips/Kipping Practice
:30 Goblet Squat Hold
10 EB Thruster

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 2 @ 95%
*Weight based off of 3RM

WOD:
“The Gobbler”
10,9,8…3,2,1
Thruster (115/85)
T2B

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November 17, 2016

CrossFit:

Warm Up:
Ankle Circuit
4rds
:30 Nose to Wall HS Hold
1/1 Leg Cradle Lunge Step w/ vertical flexion
10 Pillar to Plank press

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Add 10# to 11.8.16

WOD:
“Spades”
7rds
7 HSPU
14 OH Walking Lunges (45/25)
21 Double Unders (3:1)

BodyFit: 057

Warm Up:
Shoulder DROM
3rds
10 Scap Depressions
:30 Goblet Squat Hold
:30 Plank

WOD:
For Time
10 T2B
20/20 DB Snatch
30 Pullups
40 Ball Slams
50 Calorie Row
40 Ball Slams
30 Pullups
20/20 DB Snatch
10 T2B

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November 16, 2016

Don’t forget this Saturday is the Alpha Potluck/Friendsgiving.  Festivities begin at 7pm and go til we’re done.  Alpha will provide the protein and beverages, please sign up on the cubbies in the back with the side dish you’re bringing.  Also, if you would like to test your cookie against other’s favorites we will have a cookie table for members to sample and vote on.  See myself or the coaches with any questions.

Warm Up:
Wrist Mobility
Partner Mobility
3 x PA Clean Warm Up
3 x 3-position Clean

Strength:
Cleans
Level 1: Technique
Level 2: Heavy Double – NOT a test, heavy but doable

WOD:
“Lawn Boy”
For Time
18 Hang Cleans (135/85)
18 KBS – Russian (AHAP)
18 Power Cleans
18 Jerks
18 Squat Cleans
18 Wall Balls (20/14)