Posted on

January 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Burpee Walkups

Strength:
10min Alternating EMOM
EVEN: 5 Strict Pullups
ODD: 5/5 Weighted Lunge

Partner WOD:
“Allen & Wright”
Buy In: 100 Cal Row
100 Pullups
100 Burpee Box Jump Overs
Cash Out: 100 Cal AB

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

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

 

Posted on

January 3, 2018

CrossFit:

Warm Up:
3 x PA Snatch Warmup
Snatch Mobility
3 x 3-position Snatch (Build)

Strength:
Power Snatch
All Levels: 1rep every :30 for 10min
*Same weight as 12.12.17*

WOD:
“Patagonia”
4rds
30 KBS – Russian (AHAP)
30 Mountain Climbers (L+R=1)
Top of every min: 2 Snatches

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

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

Posted on

January 2, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals.

Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow Alpha members and is a time that April and myself can express our gratitude for each and every one of you.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
10 Kips/Kipping Practice
:25 Goblet Squat Hold (Build)
D & B Bear Crawl
6 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)

WOD:
“I Ate Everything”
8min AMRAP
8 T2B
8 Goblet Squat (AHAP)
D&B Waiter Walk

BodyFit: 181

Warm Up:
Ankle Circuit
3rds
15 Air Squats
10 Plate Touches
5 Strict No Jump Burpees
4 Broad Jumps

WOD:
For Time
100 Double Unders (3:1)
100 Squats
80 Double Unders
80 KBS – Russian
60 Double Unders
60 Situps
40 Double Unders
40 Wall Balls
20 Double Unders
20 Burpees