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December 30, 2016

Schedule Update: Tomorrow (December 31st) there will only be a 9am class.  No cap we will accommodate everybody that signs up.

Warm Up:
3rds
25 Double Unders
10 Kips/Kipping Practice
10 Pillar w/ arm reach
10 Ball Slams

Partner WOD:
“Fuel and Fire”
10rds of each couplet
100m Row
20 Double Unders
Immediately Into
5/5 Alternating DB Snatch
10 HRPU
Immediately Into
8 Pullups
8 T2B

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December 29, 2016

CrossFit:

Warm Up:
Deadbugs – 3 x :50/:50
4rds
4 Broad Jumps
8 Strict Pullups

Skill:
Turkish Getup
*15min to work to the heaviest load possible

WOD:
“Dirty Dozen”
6rds
12 Deadlifts (225/155)
12 Box Jumps

BodyFit: 068

Trunk:
3rds
10/10 Partner Russian Twists
10/10 Standing Teapots

Warm Up:
4rds
5 Pullups
10 Pushups
15 Squats
*Easy pace

WOD:
5rds
15 Box Jumps (24/20)
15 KBS – American (53/35)
15 Wall Balls (20/14)
15 Burpees

 

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December 27, 2016

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017!

CrossFit:

Warmup:
Roxanne
Then
3rds
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
This is a test, go get a PR!

Tester:
“Baseline”
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

BodyFit 067

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders
10 Ring Rows
5 Box Jumps (30/24)

WOD:
5min AMRAP
5 HSPU
15 Air Squats
Rest 4min
5min AMRAP
15 Box Jumps (24/20)
15 Pullups
Rest 4min
For Time
100 Ball Slams
200 Double Unders
*10min cap

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December 23, 2016

Holiday Schedule:
Saturday December 24th – 9am only (No class cap, we will accommodate everybody)
Monday December 26th – Closed

Warm Up:
Get your chili warm and set up

WOD:
“12 Days of Christmas: Alpha Edition”
1 Deadlift (155/115)
2 HSPU
3 Power Cleans (115/115)
4 KBS (53/35)
5 Pullups
6 Box Jumps (24/20)
7 KB Push Press (53/35)
8 Situps
9 Ball Slams
10 Double Unders
11 Wall Balls (20/14)
12 Burpees
* Workout is performed in same fashion as the song
**30min cap

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December 22, 2016

CrossFit:

Warm Up:
10min EMOM
Even:  10 Dynamic Stepups
Odd: 10 Ring Rows

WOD:
“Santa’s Sleigh”
3rds
1min Max Meter Row – 1min Rest
:45 MMR – :45 Rest
:30 MMR – :30 Rest
:15 MMR – :15 Rest
Rest 5min

BodyFit: 066

12min EMOM
Even: 5 Strict Pullups
Odd: 10 Box Jumps

WOD:
4rds
500m Row/50 Cals AD
30 KBS – Russian (AHAP)
30 Situps
*Alternate row/bike each round

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December 20, 2016

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
4 :05 HS Hold with :03 eccentric
10 Scap Depressions

Strength:
All Levels: 3 x Max Rep Strict Pullups
*Compare total and scale to 11.9.16

Partner WOD:
“Clark and Ellen”
20min AMRAP
1 HSPU
3 Ball Slams
5 Double Unders (3:1)
*Add 1 HSPU, 3 Ball Slams, 5 DU each round
**Partners alternate movements

BodyFit: 065

Ankle Circuit
Warm Up:
8min WAMRAP
20 Double Unders
15 KBS – American
10 Pillar to Plank

WOD:
For Time
80 Double Unders (3:1)
40 Ball Slams
20 HSPU
Rest 4min
For Time
60 Double Unders
30 Ball Slams
15 HSPU
Rest 4min
For Time
40 Double Unders
20 Ball Slams
10 HSPU

 

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December 19, 2016

I wanted to thank everybody that came out and celebrated another year of Alpha Athletics this past weekend at our annual Christmas party this past Saturday.  Congrats to the Alpha Award winners you were all deserving.  We’re so proud of what Alpha has become and that is a direct reflection of our coaches and members, Thank You.

Now, it time for test week:)

Warm Up:
Get Your Mind Right
Squat Prep

Tester:
The CrossFit Total
*1RM or Back Squat, Strict Press, Deadlift – 3 attempts at each lift – No More!
**This process typically takes a little longer than an hour.  Get to class as early as possible and be ready to go at the beginning of the hour.  It will most likely run slightly over so please be prepared for this.

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December 16, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

Warm Up:
4rds
10 Facepulls
8 Chinups
10 Dynamic Pushups / True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
Faceoff Retest
For Time:
250m Row
20 Cal AD
12 Burpees
*Compare to 2.15.16
**Who can go sub 2:00?