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December 22, 2017

CrossFit

Warmup:
3rds
:45 Deadbug
8 Strict Pulls
12 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 3 RM
Level 2: 1 RM
*This is a test – GO GET A PR!

Choose Your Own Adventure:

WOD:
7min AMRAP
750m Row
10 Clean & Jerk (155/115)
MR Burpee

Flex Sesh:
4rds
8/8 Single Arm Press (Heavy)
10 Straight Arm Pushdowns
12 Evil Wheels

BodyFit 178

Warm Up:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: KB Deadlift
2: Seated DB Press
3: KB Clean and Press
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.

 

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December 15, 2017

CrossFit

Warmup:

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3 x 1 (Build) – No misses!

Choose Your Own Adventure:

WOD:
“Tri”
For Time
50/35 Cal AB
50 Cal Row
100 Double Unders

Flex Sesh:
4rds
20-15-10-5
Bent Over Rows 2DBs
Evil Wheels
KB Russian Twists (R + L =1)

BodyFit 175

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*

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May 26, 2017

Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday.

Warm Up:
3rds
:45 Deadbug
10/10 Jewitts
15 Banded Good Mornings
8 Bent Over BB Row

Strength:
Deadlift
Level 1: 3RM
Level 2: 1RM – Go get a PR!

Choose Your Adventure:

WOD:
For Time
30-20-10 – Cal AD
10-20-30 – Wall Balls (20/14)

Flex Sesh:
5rds
12 Barbell Curls
12 Evil Wheels
*Same weight as 5.5

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May 22, 2017

We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s!

Warm Up:
Chubbs Sequence
3rds
:20 Goblet Squat Hold (Heavy)
5 Strict Pullups
4 Broad Jumps
5-4-3 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD:
“Amnesia”
5min AMRAP
Burpee Over Box

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April 3, 2017

Updates:  Alpha Open shirts are in the house!  If you qualified for a sweet ass shirt be sure to see me to claim your prize.
April Committed Club will involve the classic CF WOD “Cindy”.  Details will be given in class but be prepared for some pullups, pushups and squats.

Warm Up:
Chubbs Sequence
Then
10 Scap Depressions
:10 Superfriend + 4 FS (Build)
5 Box Jump (30/24)

Strength:
Front Squat
Level 1: 3RM
Level 2: 1RM
*This is our test, go get a PR!

WOD:
“Icy Hot”
10rds
5/5 Walking Lunges
10,9,8…3,2,1
Pullups

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December 27, 2016

I hope everybody had a nice Christmas and was able to enjoy time with family and friends.  One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017!

CrossFit:

Warmup:
Roxanne
Then
3rds
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
This is a test, go get a PR!

Tester:
“Baseline”
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

BodyFit 067

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders
10 Ring Rows
5 Box Jumps (30/24)

WOD:
5min AMRAP
5 HSPU
15 Air Squats
Rest 4min
5min AMRAP
15 Box Jumps (24/20)
15 Pullups
Rest 4min
For Time
100 Ball Slams
200 Double Unders
*10min cap

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January 6, 2014

Today we begin our strength testing.  This week we will get to see the benefits of our hard work over the last few months.  Come in prepared to lift some heavy %$^&!  

Strength: 

Back Squat 1RM

Skill:

Handstand Work

We will spend as much time as necessary to find our 1RM anytime left in the hour will be used to work on handstands and HSPU.  

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January 10, 2014

Box News: Winner of the $25 gift card for December “Bring your friend to the box day” is everyone’s favorite tall red haired man Ryan “Anders” Banks.  Congrats Anders see me at the box and we will get you your prize.

Today is the last day of strength testing, be ready to go today it’s Deadlift!

Strength:  

Deadlift 1RM

MetCon:

5min AMRAP

5 Deadlift (135/95)

5 Lateral Bar Burpees