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June 1, 2017

CrossFit: 

Warm Up:
3rds
25 Double Unders / Practice
3 :05 HS Hold :03 Eccentric
10 Front Squat (Build)

Alternating EMOM: 10min
Min 1: 5 HSPU
Min 2: 5 Box Jump (30/24)

WOD:
“What’s a Thruster”
21 Thrusters (95/65)
50 Double Unders (3:1)
15 Thrusters (115/85)
50 Double Unders
9 Thrusters (135/95)
50 Double Unders
6 Thrusters (155/115)
50 Double Unders
3 Thrusters (165/125)

BodyFit: 111

Warm Up:
4rds
20 Double Unders / Practice
8 Goblet Squat
10 Single Arm KB Press

Skill:
Turkish Get Up

WOD:
7min AMRAP
3 HSPU
1,2,3,4…. Box Jumps (24/20)
Rest 4min
For Time
21-15-9
DB Thruster 50/35)
42-30-18
Double Unders (3:1)
Rest 4min
For Time
500m Run
13 Pullups
22 KBS – American (53/35)
16 Step Ups
1/1 Turkish Get Up

 

Posted on

May 31, 2017

CrossFit:

Warm Up:
3rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Double Death”
Death by Power Clean (135/95)
Death by Burpee
*Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure
**Death by burpee will immediately follow Death by power clean
***Each movement is capped at 15min

Hump Day Pump

Back Squat – 10RM

Standing DB Press – 3 x 5 (Build)
*Grab heavier DB’s each set and don’t count your warmup sets

4rds
8 Standing BB Curl
8 OH DB Tricep Ext

Posted on

May 30, 2017

Shout out to all that participated in Murph yesterday.  The Murph tradition is one that is important and one that we’re thankful to participate in.  You all earned it yesterday.

CrossFit and BodyFit:
*Both classes will be the same today.  If you participated in Murph be mindful of your intensity and do what is appropriate.  

Warm Up:
Chubbs Sequence
Shoulder DROM
Heat Your Meat

Strength:
30min EMOM – :30 on / :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: KB Step Lunge
Min 4: Ring Rows
Min 5: Situps

 

Posted on

May 26, 2017

Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday.

Warm Up:
3rds
:45 Deadbug
10/10 Jewitts
15 Banded Good Mornings
8 Bent Over BB Row

Strength:
Deadlift
Level 1: 3RM
Level 2: 1RM – Go get a PR!

Choose Your Adventure:

WOD:
For Time
30-20-10 – Cal AD
10-20-30 – Wall Balls (20/14)

Flex Sesh:
5rds
12 Barbell Curls
12 Evil Wheels
*Same weight as 5.5

Posted on

May 25, 2017

CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)

Posted on

May 24, 2017

CrossFit: 

Warm Up:
2rds
PA Clean Warmup
10 Ring Rows
10 BTN Push Press
Then
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Heavy Single
Level 2: 1RM – Go get a PR!

WOD:
“Hot Diggity Dog”
5rds
20 Cals – Your choice
10 DB Power Clean (50/35)
10 DB S2OH

Hump Day Pump:

5 x 50m Zercher/Keg Carry (AHAP)

Close Grip Bench Press – 40 reps for time (Same weight as last time)

5rds
10/10 Single Arm KB Press
Max Rep Dips

Posted on

May 23, 2017

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: Heavy Single
*If weight feels good – go get it!  If not work to a manageable single

WOD:
“Vive La France”
10min AMRAP
10 Pullups
20 Situps
40 Double Unders (3:1)

BodyFit: 109 

Warm Up:
Ankle Circuit
3rds
40 Singles
5/5 Step Lunge
5 Ring Rows
5/5 MB to Toes

WOD:
For Time
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
Every 2min – 100m Sprint

Posted on

May 22, 2017

We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s!

Warm Up:
Chubbs Sequence
3rds
:20 Goblet Squat Hold (Heavy)
5 Strict Pullups
4 Broad Jumps
5-4-3 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD:
“Amnesia”
5min AMRAP
Burpee Over Box

Posted on

May 19, 2017

Warm Up:
3rds
Deadbug :45
10 Weighted Good Mornings (Build)
6 Bent Over Barbell Row (Build)
3 Speed Deadlifts (Build)

Strength:
DeadLift
Level 1: 1 x 5 (+10)
Level 2: 5 x 1 (Build)
*Level 2 NO failed reps

Choose Your Own Adventure:

Flex Sesh:
4 Rounds
8 OH DB Tricep Extension
8/8 DB Bicep Curl (Alt)

WOD:
8 min  EMOM
Even: Max DU
Odd: Max Ball Slam

Posted on

May 18, 2017

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert. Flex/Ext
10 Kips/Kipping Practice
PA Clean Warmup

Strength:
All Levels: Pistol Progression

WOD:
“Harry & Sally”
21-15-9
Squat Cleans (135/95)
Wall balls (20/14)
45 Pullups/each
*Must rotate every time you complete a set

BodyFit: 108

Warm Up:
Heat your meat

Hero WOD:
“Bradley”
10rds
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
Rest :30