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November 29, 2017

CrossFit
Warmup:
3rds
:40 Deadbug
8 Ring Rows
8 BB Good Mornings (Build)
4 Box Jumps (30/24)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: Heavy 3
(Approx 90% of 3 RM)

WOD:
8 min AMRAP
4/4 Rotational Ball Slam
4, 8, 12, 16, 20 . . . Pullups

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

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November 28, 2017

CrossFit: 

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

Strength:
10 min Alternating EMOM
Even: Strict Pullup
Odd: HSPU

WOD:
“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

BodyFit: 169

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

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November 27, 2017

Schedule Update: There will be no 9:30 BodyFit class today or Friday.

Warmup:
Chubbs Sequence
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
3 Hands Only Inch Worms
6-8 Strict Pullups
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x5 (+5)
Level 2: 3 x 5 (Straight)
*Same as 10/24/17*

WOD:
“Outfitters”
4 Rounds
25 KBS – Russian (AHAP)
5/5 KB Step Ups

 

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November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

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November 21, 2017

CrossFit: 

Warm Up:
PA Clean Warmup x 2
Wrist/Rack Mobility
10/10 KB Snatch
Then
3 positon clean x 3 (Build)

Strength:
Low Hang Clean
Level 1: Technique
Level 2: Heavy 3

WOD:
Death By KBS – American (AHAP)
*Min 1 – 2 reps, Min 2 – 4 reps, Min 3 – 6reps…
*15min cap

BodyFit: 165

Warm Up:
3rds
10 Straight Leg Lifts
:30 Goblet Squat Hold
30 Double Unders/60 Singles

WOD:
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls
Rest 4min
7min AMRAP
20/15 AB Calories
15 Goblet Squat
Rest 4min
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls

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Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all.

Holiday Week Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
Thoracic Mobility
10 Kips/Kipping Practice
10 Goblet Squat
5 EB OHS

Strength:
Overhead Squat
All Levels: 5 x 5 (Build)

WOD:
“The Count”
21-15-9
Front Squat (135/95)
T2B

BodyFit: 165

Warm Up:
3rds
10 Straight Leg Lifts
:30 Goblet Squat Hold
30 Double Unders/60 Singles

WOD:
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls
Rest 4min
7min AMRAP
20/15 AB Calories
15 Goblet Squat
Rest 4min
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls

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November 17, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there!

CrossFit:

Warm Up:
3rds
3 way Pillar Series
12 Banded Good Mornings
8 Strict Pulls
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 90% of 3RM

Choose Your Own Adventure:

A) WOD:
250m Row
20 Pullups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row

B) Flex Sesh:
4 x Circuit
8 BB Curls
:30 Side Pillar R
8 Bent Over BB Row
:30 Side Pillar L

BodyFit: 164

Warm Up:
Row 500m
3rds
15 Air Squats
10 DB Push Press

WOD: “Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20in)
Push Press (75#)
Row (Calories)

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November 16, 2017

CrossFit: 

Warm Up:
3rds
20 Double Unders/Practice
10 Knee Hug Lunge Step
10 Scap Depressions
5 EB Bear Complexs

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

WOD: “Round and Round”
7-6-5-4-3-2-1
Bear Complex (135/95)
40 Double Unders (3:1)
*Retest from 9.29.16*

BodyFit: 163

Warm Up:
500m Row
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Goblet Squat
4 Broad Jumps

Partner WOD:
a) 100 Box Jumps
100 T2B
b) 75 Cals Rower
75 Pullups
c) 50 DB Thrusters
50/50 DB Snatch
*Partners alternate movement every minute*

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November 15, 2017

Don’t forget this coming Saturday is the annual Alpha Friendsgiving.  Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions.  Festivities begin at 6pm, dinner served at 7pm.  See you there!

CrossFit: 

Warm Up:
8min WAMRAP
20 Double Unders/Practice
15 Wall Balls
10 Banded Pullaparts
5 Strict No Jump Burpees

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

WOD: “The Sizzler”
10rds
2 Thrusters (135/95)
4 B.O.B

BodyFit: 163

Warm Up:
500m Row
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Goblet Squat
4 Broad Jumps

Partner WOD:
a) 100 Box Jumps
100 T2B
b) 75 Cals Rower
75 Pullups
c) 50 DB Thrusters
50/50 DB Snatch
*Partners alternate movement every minute*

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November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls