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December 29, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there!

NO 5:30pm class this evening.  Standard schedule tomorrow.  

CrossFit: 

Warm Up:
Shoulder/Hip Mobility
3rds
10 Banded Pullaparts
10 Wall Balls
5/5 Dynamic Pushups
10 EB OHS

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

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

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December 28, 2017

CrossFit: 

Warm Up:
3rds
:45 Deadbug
10 Scap Depressions
5/5 High Knee Walking Lunge
10 Good Mornings (Build)

Strength:
10min Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary
Odd: 5/5 Weighted Lunge

WOD:
“Big Mac”
15min AMRAP
15 Deadlifts (185/135)
30 Double Unders (3:1)
15 Pullups
30 Double Unders

BodyFit: 179

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*

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December 27, 2017

Don’t forget this coming Friday December 29th is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm and there will be light appetizers.  If you have not voted please do before Friday as we will present the Alpha Awards at the event.  Hope to see you all there!

CrossFit:

Warm Up:
500m Row – Before WB
3rds
PA Clean Warmup
5 Burpee Walk Ups
10 Kips/Kipping Practice

Strenth:
10min EMOM
2 Power Cleans
*Every 2min add weight*

WOD:
“The Article”
For Time
500m Row
20 Power Cleans (135/95)
40 Burpees
20 Power Cleans
500m Row

BodyFit: 179

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*

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December 26, 2017

I hope you all enjoyed the holiday with family and friends.  Time to get back in the gym and work off those cookies.  Be consistent this week and set yourself up for a successful 2018!

*Workout will be the same for both CrossFit and BodyFit*

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
5 Box Jumps (30/24)
10 Pushups
15 Air Squats

Hero WOD:
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)

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December 22, 2017

CrossFit

Warmup:
3rds
:45 Deadbug
8 Strict Pulls
12 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 3 RM
Level 2: 1 RM
*This is a test – GO GET A PR!

Choose Your Own Adventure:

WOD:
7min AMRAP
750m Row
10 Clean & Jerk (155/115)
MR Burpee

Flex Sesh:
4rds
8/8 Single Arm Press (Heavy)
10 Straight Arm Pushdowns
12 Evil Wheels

BodyFit 178

Warm Up:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: KB Deadlift
2: Seated DB Press
3: KB Clean and Press
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.

 

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December 21, 2017

CrossFit

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.

 

BodyFit 178

Warm Up:
Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.

 

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December 20, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Banded Pullaparts
10/10 Single Arm Press
10 DB Squats
10 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!

WOD:
“Linched Up”
21-15-9
DB Burpees (50/35)
DB Thrusters

BodyFit 177

Warm Up:
Get Your Chile Warm
3rds “Cindy”

Trunk:
3rds
15 Straight Leg Lifts
10/10 Standing Teapots
:40 Plank

WOD:
3rds
50 Goblet Squats
40 KBS – American (53/35)
30 Situps
20 Pushups
10 Pullups

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December 19, 2017

CrossFit: 

Warm Up:
3rds
PA Clean Warmup x 3
Wrist/Shoulder Mobility
5 Box Jumps (30/24)
Then
3 position Pw Clean x 3 (Build)

Strenth:
Power Clean
Level 1: Heavy 3 / Technique
Level 2: Heavy 3

Partner WOD:
“Donner and Blitzen”
5 Rounds
10 Sandbag2Shoulder
Max Calorie Assault Bike
*Each partner does 5rds*
**Score is total cals**

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)

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December 18, 2017

Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones.

This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable

CrossFit: 

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

Strenth:
Back Squat
All Levels: 3RM
*This is a test go get a PR!*

WOD:
“Holiday Season”
21-18-15-12-9-6-3
Wall Balls (20/14)
Situps
*Compare to 12.5.16*

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)

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December 15, 2017

CrossFit

Warmup:

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3 x 1 (Build) – No misses!

Choose Your Own Adventure:

WOD:
“Tri”
For Time
50/35 Cal AB
50 Cal Row
100 Double Unders

Flex Sesh:
4rds
20-15-10-5
Bent Over Rows 2DBs
Evil Wheels
KB Russian Twists (R + L =1)

BodyFit 175

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*