July 24, 2019

Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes. Warm Up: 3rds:50 Deadbug 10 Scap Progression10 Banded Straight Arm Pushdown10 Banded Good Morning 10 KBS (Build to working weight) Strength: Barbell RDLAll Levels – 4 x 8 (Build) WOD: “Helen” For Time 3rds400m…

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May 31, 2019

Don’t forget Saturday begins Friends and Family week. Bring that person you know will love Alpha and show them why they should join the Alpha family. Warm Up: Heat Your Meat – 3minShoulder DROM3rds8/8 ML Press8/8 Single Arm KB Swing (Build)8/8 Single Arm DB Jerk Strenght: Landmine PressAll Levels: 4 x 8 (Build) Partner WOD:…

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May 21, 2019

CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…

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October 2, 2018

CrossFit: Warm Up: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) Overhead Mobility Strength: Hang Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Bring it on” 12min AMRAP 4 Hang Power Snatch (80%) 2,4,6,8…. Box Jumps (24/20) MB2T Cooldown: 5min BodyFit: 259 Warm Up: Heat Yo Meat 3rds Hip Mobility 15 Strict…

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September 28, 2018

Warm Up: 1:00 on / 1:00 off – Deadbugs x 3 3rds 8 KB Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 (Build) Choose Your Own Adventure: WOD: 500-400-300-200-200m Row *Between rows 10 burpees* **10min cap** Flex: 4 x 8 DB Pullovers…

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September 12, 2018

Warm Up: 3-5min Heat Yo Meat 3rds 1:00 Deadbug 15 Banded Good Mornings 10 Air Squats 5 Deadlift (Build to working weight) Partner WOD: “Saman” 8rds 13 Deadlift (185/135) 17 Wall Balls (20/14 400m Run *Partner 1 completes DL’s and WB’s while partner 2 runs 400m, then switch.* Cooldown: 5min

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September 5, 2018

Warm Up: Squat Prep 3rds PA Clean Warmup (Build to Thruster weight) 3-position Snatch 10 Thrusters WOD: “Adderall” Courtesy of CFNE 0-10min: 1 mile Run then MR Clean & Jerk (135/95) 13min-20min: 800m Run then MR Snatch (115/75) 23min-27min: 400m Run then MR Thruster (95/65)

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August 23, 2018

CrossFit:  Warm Up: Parnter Mobility PVC Positions BB Complex – 3-position Snatch +3 OHS (Build) Strength: Squat Snatch All Levels: Technique *Sets of 3 building in weight* WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *Compare to 4.5.17* BodyFit: 248 Warm Up: Squat Prep 3rds 10/10 Bottoms Up KB Press 8/8 Getup Situp 10 Plate…

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July 10, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 10 Plate Touches (Build) 5 Strict No Jump Burpees 100m Jog Strength: 10min Alternating EMOM Even: 8 Strict Pullups Odd: 8 Strict Dips Partner WOD: “Bell and Lind” 4rds 25 Burpees 25 Ball Slams *Partner A works while Partner B runs 200m, then switch*…

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July 5, 2018

CrossFit:  Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…

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