Posted on

February 1, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

BodyFit: 192

Warm Up:
Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

Posted on

January 30, 2018

CrossFit:

Warm Up:
3rds
:15 Hollow Hold & :15 Superman Hold
10 Kips / Kipping Practice
2/2 Leg Cradle Lunge Step Horizontal Rotation
10 Plate Touches

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups
Odd: 5/5 Split Squats

WOD:
“Doctor, Doctor”
Alternating Tabata x 8
1) T2B
2) Ball Slams
*Score is total reps of each movement*

BodyFit: 191

Warm Up:
3rds
25 Double Unders / Practice
:15 Hollow Hold / :15 Superman Hold
10 Kips / Kipping Practice
15 KBS – American

WOD:
For Time
4rds
10 T2B
10 Ball Slams
10/7 Cals AB
Rest 4min
For Time
5rds
5 Ring Rows
10 Straight Leg Raises
20 Double Unders (3:1)
Rest 4min
5min Max Meter Row

Posted on

January 26, 2018

Warm Up:
3rds
:45 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Mornings (Build)
:30 Pillar
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every  :30 for 10min
*Heavier than 1.17.18 or app. 95%*

WOD:
“LATT”
5rds
:30 Max Cal AB
2:00 Rest
*Score is total calories*
OR
Acitve Recovery – Your choice

Posted on

January 25, 2018

CrossFit: 

Warm Up:
Accumulate 100 Double Unders
3rds
:25 HS Hold / 3 :05 with :03 eccentric
:15 KB Lunge Hold ( R & L) – Moderate
10 Scap depression with pull / 5 Strict Pullups
15 Air Squats

Strength:
10min Alternating EMOM
Even: 5 Strict HSPU
Odd: 5/5 Weighted Lunge

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

BodyFit: 190

Warm Up:
Get Your Chili Warm

Trunk:
3rds
10/10 Get Up Situp
15 Straight Leg Lifts
10/10 Mountain  Climbers

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

 

Posted on

January 23, 2018

CrossFit:

Warm Up:
Shoulder/Overhead Mobility
3rds
PA Snatch Warmup (Build)
5 Burpee Walkups
Bear Crawl & Crab Walk
then
3 position Squat Snatch (Build)

Strength:
Snatch
All Levels: Every :30 for 8min
*Add weight from 1.3.18*

WOD:
18.0
21-15-9
DB Snatch (50/35)
Burpee Over DB

BodyFit: 189

Warm Up:
Chili Warm on machine of choice
3rds
10 Scap Depressions
10/10 Walking Lunge
10 Ball Slams
5 Strict No Jump Burpees

WOD: Retest of BodyFit 077
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge
Rest 4min
For Time
100 Cals – Rower/AB
Rest 4min
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge

Posted on

January 19, 2018

Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks.  Festivites begin around 7pm and continue until nobody is there.  Hopefully you can make it and share a drink with your fellow Alpha member.

Warm Up:
Squat Prep
3rds
10 Scap Depressions w/pull
2/2 Knee Hug Lunge Step Vert Flex/Ext
4 Broad Jumps
3-position Squat Clean + 3 Front Squat (Build)

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary
Odd: 5/5 Split Squats

Partner WOD:
“When I Dip, You Dip, We Dip”
50 Mountain Climbers (R+L=1)
40 Box Jumps
30 T2B
20 DB Snatch (55/40) (R+L=1)
10 Squat Cleans (185/135)
*Before each movement 20cal AB*