Blog Search

July 25, 2017

By: 0

CrossFit

Warmup:
Shoulder DROM/Scap Mobility
3rds
:20 HS Hold
10/10 Single Arm KB Press

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Straight)

WOD:
“I Got Five On It”
20-15-10-5
HSPU
5/5-10/10-15/15-20/20
DB Snatch

BodyFit: 123

Trunk:
3rds
10/10 MB2Toes
10/10 Russian Twists

WOD:
6rds
:30 on / :90 off – Max Cal Bike
:30 on / :60 off – Max KBS – American
:30 on / :30 off – Max Burpees
*Perform 6rds of each movement before moving on
*Score is total reps of each movement

July 24, 2017

By: 0

Warm Up:
Ankle Mobility/Circuit
3rds
25 Double Unders/Practice
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 (Build)
*Leave some in the tank, do not miss reps

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

July 21, 2017

By: 0

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Face Pulls
10 KBS – American
10 True Pushups

Strength:
Bench Press
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“What you live for”
50 Double Unders
50 Burpees
50 KBS – American (53/35)
50 Step Ups
50 Ball Slams
*Movements can be done in any but must be done in sets of 50*

July 20, 2017

By: 0

CrossFit 

Warmup:
6min AMRAP
:30 HS Hold
10 Scap Depressions
100m Run

Strength:
All Levels:
Strict HSPU 4 x 5
Pullup 4 x 5

WOD:
Hills Sprints x 6

BodyFit 122:

Warm Up:
Ankle Circuit
7min Double Under Practice or 1/2 Flight Simulator

Trunk:
3rds
20/20 Shoulder Taps
5/5 Getup Situps

Tabata – :20 work / :10 rest x 8
KBS (AHAP)
Pushups
Medball to Toes
Double Unders
Pullups
*Rest 1min between movements

July 18, 2017

By: 0

CrossFit:

Warmup:
2rds
10 Kips/Kipping Practice
PA Snatch Warmup
Then
3 position Hang Snatch x 3 (Build)

Strength:
Hang Snatch
8 Min EMOM – 2 Reps
*Same weight as 07/05/17

WOD:
“07/02/2016”
10-1
T2B
1-10
DB Press
100 m Run

BodyFit 121

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Single Arm KB Press (Light)
10 KBS – American (Heavy)
4 Broad Jumps

Trunk:
Accumulate 40 T2B or 70 Knee Raises

WOD:
21-15-9
DB Snatch (50/35)
Cal Row
Immediately into
9-15-21
Box Jump Overs
Pullups

July 17, 2017

By: 0

Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events

Warmup:
Chubbs Sequence
3rds
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)
6 Strict Pullups

Strength:
Front Squat
Level 1: 3×5 (+5)
Level 2: 4×4 (Build)

WOD:
“Light Switch”
10 rounds
1 Min On/1 Min Off
15 Wallballs
15 Situps

 

July 14, 2017

By: 0

Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes.

Warmup:
3rds
10 Face Pulls
10 Strict Burpees
100m Run

Strength:
Bench Press
Level 1:  3 x 5 (+5)
Level 2: 4 x 4 (Straight)
*Same as 06/30/17

Partner WOD:
“Hotdog and Ketchup”
15min AMRAP
Driveway Run
8 Burpees
*Rotate Rounds

July 13, 2017

By: 0

CrossFit

Warmup:
PA Clean Warmup x 2
30(60) Double Unders x 2
PVC Positions
3 position Hang Clean x 3 (Build)

Strength:
Hang Clean
Level 1: Technique
Level 2: Heavy 2
1 every :30 s for 5 min

WOD:
“Dirrty”
60-40-20
DB Snatch (50/35)
DU (3:1 s)

BodyFit 120

Warm Up:
Heat Yo Meat
*Focus on shoulders and hips*

1 Mile run
90 Squats
80 DU
70 Pushups
60 Situps
50 Wallballs
40 Walking Lunges
30 Box Jumps
20 Burpees
1k Row / 50 Cal