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March 30, 2017

CrossFit:

Warm Up:
2rds
10 Face Pulls
10 KB  Good Mornings
5/5 Single Arm KB Press
1 Speed Ladder
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)

WOD:
“Oh Buddy”
4rds
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk
15 Burpees

BodyFit: 094

Trunk:
3-way Pillar Series x 3

WOD:
100 Box Jumps (24/20)
50 HRPU
100 Wall Balls
50 Pullups
Every 2min – 100m Shuttle

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March 29, 2017

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 3-position Snatch x 2 (Build)
3 Snatch w/ :02 hold in catch (Build)

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3

Skill:
KB Snatch

WOD:
“Ride or Die”
40 KB Snatches (AHAP)
200m Run
30 KB Snatches
200m Run
20 KB Snatches
200m Run
10 KB Snatches
200m Run

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March 28, 2017

CrossFit:

Warm Up:
3rds
10 Kips/Kipping Practice
PA Clean Warmup
15 KBS – American (Moderate)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Venti”
For Time
1000m Row
80 Plate Touches (35/25)
60 Lateral Hops
40 Pullups
20 Power Cleans (135/95)

BodyFit: 093

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees

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March 27, 2017

Congrats to all of the Alphaholics who completed all 5 WODs for the 2017 CrossFit Open!  FNL was a fun way to bring the gym together and I hope you all enjoyed as much as I did.  It was great seeing people push themselves and hope that you carry that momentum into class moving forward.  Shirts should be in for those that qualified on Tues, sorry for the delay.

Warm Up:
Squat Prep
Then
3rds
:10 Superfriend stretch + 4 FS (Build)
4 Athletic Burpees

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)
*Goal is to end at 100% + of 3RM

WOD:
“Chutes and Ladders”
8min AMRAP
2,4,6,8…..
Wall Balls (20/14)
1,2,3,4…..
Burpee

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March 24, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight!

Warm Up:
500m Row – easy pace
5min WAMRAP
10 Kips/Kipping Practice
Child’s Pose Progression
15 Air Squats

Skill:
Med Ball Clean

WOD:
Alternating E2MOM x 6
A)
250m Row
Max Rep Pullups
B)
100m Sprint
5 T&G Squat Cleans (95/65)

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March 23, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any questions.

CrossFit:

Warm Up:
3rds
:45 Deadbug
10 EB Good Mornings
10 Bent Over BB Row (Build)

Strength:
Deadlift
All Levels: 1 rep every :30 for 12min @ 85% of 3RM

Choose Your Own Adventure:

WOD:
5rds
20 Cals AD
10 Burpees

Flex Sesh:
4rds
8 Plate Raise (Heavy)
8/8 Hammer Curls
8/8 Standing Teapots

BodyFit: 092

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
90 KBS – Russian (AHAP)
80 Step Ups (24/20)
70 Pushups
60 Wall Balls (20/14)
50 Double Unders
40 Ball Slams
30 Box Jumps (Same as Step Up)
20 Pullups
10 Goblet Squat (Same as KBS)

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March 22, 2017

Warm Up:
3rds
25 Double Unders/Practice
10 Banded Pullaparts
4 :05 HS Hold with :03 eccentric
4 Broad Jumps

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

Skill:
Pistol Progress Part Deux

https://www.youtube.com/watch?v=VRaH9OeTzHs

WOD:
“Sambas”
3rds
20 HSPU
30 Box Jumps (24/20)
40 KBS – Russian (AHAP)
50 Double Unders

 

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March 21, 2017

CrossFit:

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
PA Clean Warmup

Strength:
Strict Pullups
All Levels: 4 x 5
*Add weight if necessary

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

BodyFit: 091

Trunk:
3rds
:40 Plank
10/10 Banded Rotation

WOD:
For Time
Run 400m
50 Air Squats
Run 400m
Rest 4min
Run 200m
50 Pushups
Run 200m
Rest 4min
Run 100m
50 Pullups
Run 100m

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March 20, 2017

FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome.

Warm Up:
4rds
10 Kips/Kipping Practice
1/1 Leg Cradle Lunge Step w/ vert flex/ext
5/5 Plank Hold w/ knee touch
5 Front Squat (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*90% + of 3RM

WOD:
“Quads”
12min AMRAP
16 OH Walking Lunge (45/25)
8 T2B