Posts Tagged ‘1RM’
December 18, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/leg Mountain Climbers 25 Miniband Prone Straddle 10 Windshield Wipers Partner WOD: 10/7 Cals AB 10,10,8,8,6,6,4,4,2,2 Burpees *Partners rotate when cals are done* **Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person** CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds…
Read MoreMay 22, 2019
Reminder: Please don’t forget to sign up for your Murph heat time next Monday. Sign up early to reserve your desired time slot, once they are filled that’s it. See a coach with any questions. Warm Up: 3rds10 Banded Pullaparts 4 Burpee Walkups10/10 Single Arm KB Swing (Build)6 True / Dynamic Pushups Bench Press Strength:…
Read MoreMay 20, 2019
Test Week! We’ll be getting after Squat, Bench and Deadlift this week so be ready to come in, hit some PR’s and see how much you’ve progressed over the last few months. Excited to see what you all do. Warm Up:Squat Prep3rds6 Strict Pullups 5 Tempo Goblet Squats (:03 down, :02 hold)Back Squats Strength: Back…
Read MoreDecember 21, 2018
Today we test the CrossFit Total, yes! We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift. Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  Also, if you ordered the new Alpha sweatshirts they are…
Read MoreNovember 16, 2018
Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm. We hope to see you all there! Warm Up: 5min Double Under Practice 3rds 10 Banded Pullaparts 10 True Pushups – 6 Depth Pushups 5 Bench Press (Build) Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR!* WOD:…
Read MoreOctober 15, 2018
This Saturday 9:30am FREE Community WOD. If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why! Warm Up: Squat Prep 3rds 10 Banded Pulls 5 :05 Pause Goblet Sqauts 2 Squat Cleans + 3 Front Squats (Build…
Read MoreAugust 31, 2018
Warm Up: Overhead Prep 3rds PA Clean Warmup (Build) 2/2 Knee Hug Lunge Step Vert Flex Ext 5 Box Jumps (AHAP) Then 3 x 3 Clean and Split Jerk Strength: Clean and Jerk All Levels: 1RM *This is a test – go get a PR! Choose Your Own Adventure: WOD: 10/10 DB Snatch (50/35) 10…
Read MoreAugust 24, 2018
Warm Up: Deadbugs 1:00/1:00 x 3 3rds 8 BB Good Mornings 8 Austrailan Pullups 5 Box Jumps (AHighAP) 5 Deadlifts (Build to heavy) Strength: Deadlift Level 1: 3RM Level 2: 1RM – Go Get a PR! Choose Your Own Adventure: WOD: Faceoff Retest For Time 250m Row 20 Cals AB 12 Burpees Flex Sesh: 4x…
Read MoreMay 21, 2018
Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD. Heats will begin at 9am and go off every 30min as necessary. Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company. We’d love it if you could make it. Alpha will supply meat for…
Read MoreMarch 2, 2018
Don’t forget we will be running the Open workout 18.2 all day during classes and this evening at FNL. If you are unable to make it in today tomorrow at 10am we will run makeups. Hope to see you all tonight! Warm Up: 3rds PA Clean Warmup (Build) 10 Goblet Squat 5 Burpee Walkups 10…
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