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July 11, 2017

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CrossFit

Warmup:
Shoulder DROM
Scap Activation x 2
PA Clean Warmup x 2
5 Clean and Press x 3 (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level2: 4 x 3 (+ 06/22/17)

WOD:
12 EMOM
Even: Cal Assault Bike (10/7)
Odd: 5 Clean and Jerk (135/95)

BodyFit 119

4rds
20 Double Unders/Practice
10 Pushups
10 Squat Jumps

Trunk: Accumulate 40 T2B or 70 Knee Raises

For Time
3 Rounds
25 Wall Balls
10 DB C&J (50/35)
*4 min Rest
5min AMRAP
Burpee BJ Over
*4 min Rest
For Time
30 Cal AB
60 DU
800 m Run
60 DU
30 Cal AB

July 10, 2017

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This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first come first serve basis.  If you’re interested in just tailgating with us (we are pretty fun) cost is $10 per person for food, drinks and a good time!

Warmup:
Ankle Circuit
3rds
25 Double Unders/Practice
:20 Goblet Squat Hold + 4 FS
15 KBS – American

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

WOD:
“Twerk It”
25 S2OH
50 Front Squat
100 KBS – Russ
200 DU
*Work can be split up however you like*

 

July 6, 2017

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CrossFit
Warmup:
Shoulder DROM
5min WAMRAP
:15 HS Hold
10 Elevated Pushups
Pistol Practice

WOD:
“King and Queen”
40 Rds
2 HSPU
4 Pistols (2/2)
6 HRPU
*Alternate Rounds

BodyFit 118:

Warm Up:
Heat Your Meat

Trunk:
3rds
10/10 Banded Rotations
10/10 Med Ball 2 Toes

20m AMRAP
1 HSPU
2 Squats
3 KBS
2… 4… 6…
4….8….12…until time expires

July 5, 2017

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Warmup:
PA Snatch Warmup x 2
PVC Positions
3 position Hang Snatch x 3 (Build)

Strength:
Hang Snatch
Level 1: Technique
Level 2: Heavy 2
Then
1 every :30 for 5min

WOD:
4 x 500m Row Repeats
*Intensity will be determined by whether or not you worked out yesterday.  Be smart about how hard you go.

Hump Day Pump:

Power Clean 5 x 3 (Build)

Pendlay Rows 4 x 6 (Build)

4 x 10 Bicep Curls to Arnold Press

July 4, 2016

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Happy Fourth of July!  In honor of ‘Mericas birthday we’re going to crush the Hero WOD Hansen and then enjoy the holiday!  Come in, get a workout and enjoy some time with your fellow Alphaholics afterwards.

Warm Up:
Heat Your Meat and Thank America

HERO WOD:
“Hansen”
30 KBS – American
30 Burpees
30 Weighted Situps

June 29, 2017

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CrossFit:
Warmup:
Chubbs Sequence
3rds
2/2 Seesaw Walks
10 Goblet Squats (Moderate)
5 Power Cleans (Build)
5 Push Press

Strength:
Pistols
All Levels: 3 x 6-8

Partner WOD:
“Pam and Tommy Lee”
30-20-10
A) Cal Row/B.O.B
B) Cleans/Wall Balls
C) Jerks/Pullups
*(135/95)

BodyFit 117:

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Power Cleans (135)
6 Push-ups
9 Squats

Rest 1 minute

June 28, 2017

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CrossFit:
Warmup:
4x Deadbugs :40/:40
Then
3rds
10 Strict Pulls
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: Every :30 sec for 15 min @ 90% (06/16/17)

WOD:

Cal Assault Bike (15/12)
Driveway hill Run
Cal Assault Bike (10/8)
Driveway hill Run
Cal Assault Bike (5/4)
Driveway hill Run

Hump Day Pump:
Back Squat – 5×3 (Build)
Landmine Press 4 x 8/8

4 Rounds – SS –
Hammer Curls 8/8
Max Rep Chinup