Posted on

March 30, 2018

Warmup:
Deadbugs – 3 x 1:00 /1:00|
3rds
PA Clean Warmup (Build)
8 Feet Elevated Ring Rows
5 x 1 Speed Deadlifts
25 Jumps (Double / Single Unders)

Strength:
All Levels: Deadlift
5 min 1 Rep every :30 Seconds
*100% of 2/21/18 or heavier than 3/21/18*

WOD:
“Dirty Wagon”
3 Rounds
10 Power Cleans (155/115)
50 Double Unders

 

Posted on

March 29, 2018

CrossFit:

Warmup:
8min WAMRAP
25 Double Unders / Practice
10 Banded Pullaparts
2/2 Knee Hug Lunge Step Vert Flex Ext
8 Dynamic Pushups

Strength:
All Levels: 5 Rounds
Weighted Walking Lunges (4/4)
Weighted Pushups 8

WOD:
“Slow Motion”
5 Rounds for Completion
10 Pullups
10/10 Medball to Toes
15/15 Peles

BodyFit: 208

Warm Up:
8min WAMRAP
:20 HS Hold / 10 Standing DB Press
10 Kips / Kipping Practice
5 Box Jump with 3 Air Squats
10 Elevated Pushups

Partner WOD:
50 Cal Assault Bike
20 Handstand Pushup
40 Box jump Over (24/20)
60 Hand Release Pushup
80 Pullups
100 Wallballs (20/14)
80 T2B
60 Hand Release Pushup
40 Box Jump overs
20 Handstand Pushup
50 Cal Assault Bike

Posted on

March 27, 2018

CrossFit:

Warm Up:
Overhead/Wrist Mobility
3rds
PA Snatch Warmup (Build)
100m Jog
3 position Snatch (Build)

Strength:
All Levels: Power Snatch
10 min EMOM
2 Power Snatch
*Add weight every 2 min*

WOD:
“Obstacle Illusion”
5rds
7 Snatch
14 KBS – Russian (AHAP)
200m Run

BodyFit: 207

Warm Up:
3rds
200m Row
10 Pushups
15 Air Squats

Trunk:
3rds
3-way Pillar Series
10/10 MB2T

WOD:
5 Rounds
Every 4 minutes
18/12 Calorie Row
15 Wallballs (20/14)
200 m Run

Posted on

March 23, 2018

Warm Up:
Squat Prep / Shoulder DROM
3rds
10 Kips / Kipping Practice
:20 Goblet Squat Hold (Build)
10 Ring Rows (Easy)
10 EB Thrusters

3rds
6 Thrusters (Build)
6 Pullups
*Sprint pace, rest as needed*

WOD:
Open 18.5 /12.5 /11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Posted on

March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

Posted on

March 21, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Mornings (Build)
5 x 1 Speed Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every :30 for 10min
* 95% of 2.21.18 OR heavier than 3.7.18*

WOD:
Just 2min of work?????

Posted on

March 20, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit:

Warm Up:
3rds
1o Plate Touches
8 Strict No Jump Burpees
6 Box Jumps
10-8-6 Push Press (Build)

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

WOD:
“Last Grasp”
12min AMRAP
12 UB KBS – American (AHAP)
6 Burpee Box Jump
*Compare to 3.14.17*

BodyFit: 205

Warm Up:
Get Your Chili Warm
10min WAMRAP
10 Plate Touches
:45 Plank
15 Air Squats
10 Ring Rows

Partner WOD:
20min AMRAP
0 – 5min
Max DB Snatch (50/35)
5min – 10min
Sandbag Zercher Squat
10min – 15min
Situps
15min – 20min
Manmakers
*Score is total reps betwee pair*

Posted on

March 19, 2018

Last week of the CrossFit / Alpha Open!  It’s been a fun few weeks let’s make week 5 the best.  Following FNL for 18.5 we will be hanging out at the gym enjoying some food and adult soda pops and also handing out tshirts to those you who completed all 5 Open workouts!  Feel free to bring a side dish, snack or dip Alpha will supply drinks and good times!

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

Warm Up:
Squat Prep
3rds
2/2 Knee Lunge Step w/ Vert Flex/Ext
10 Star Shrugs (Build to heavy)
5 :03 Pause Squats (Build)
Rack Mobilty

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD:
“Thankful”
5rds
10 Hang Cleans (135/95)
5/5 Front Rack Lunges
*Compare to 5.31.16*