Posted on

May 24, 2018

CrossFit

Skill: Turkish Getup

Warmup:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 EB Thrusters

WOD:
“Mass & Matter”
20 min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 224

Skill:Turkish Getup

Warm Up:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 Goblet Squats

Partner WOD
100 -60-20
Wallballs (20/14)
Ball Slams
Situps
*200m Run
**One person works, one person runs

 

Posted on

May 11, 2018

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walk
8 Bent Over BB Row (Build)
8 Good Morning (Build)
5 Deadlift (Build)

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

Choose Your Own Adventure:
WOD:
For Time:
50 Calories
50 Burpees
50 Ball Slams
*Movements can be done in any order*

Flex Sesh:
5rds
10 Rear Delt Flys
10 Plate Raise

Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run

Posted on

May 8, 2018

CrossFit:

Warm Up:
Shoulder DROM
3rds
PA Clean Warmup (Build)
Lateral Hops
Rack Mobility
Then
3 position Hang Clean x 3 (Build)

Strength: Clean
Level 1: Technique
Level 2: Heavy 2

WOD:
“Hanging On”
10-1 Hang Power Clean
1-10 Lateral Hops (R+L=1)

BodyFit: 219

Warm Up:
500m Row
3rds
10 Feet Elevated Ring Rows
10/10 MB2T
10 KBS – American (Build)

WOD:
3rds
5min AMRAP
15 Ball Slams
15 Calorie Row
*Rest 3min

Posted on

May 3, 2018

CrossFit:

Warm Up:

Strength: Snatch
Level 1: Technique
Level 2: Heavy 2

WOD:
“Bradshaw”
12min AMRAP
1 Snatch (135/95)
2 KBS – American (AHAP)
*Add (1) Snatch and (2) KBS every round*

BodyFit: 218

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank w/ pushup (Every :10)
10/10 MB2T
10/10 Heel Touches

WOD: BodyFit 105
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement

Posted on

April 5, 2018

CrossFit:

Warm Up:
3rds
10 Kips / Kipping Practice
10 Wall Drill
8/8 Single Arm Push Press
10 Plate Touches
8-6-4 – Push Press (Build)

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

WOD:
“Trip 8’s”
12min AMRAP
8 T2B
8 Ball Slams
8 Box Jumps

BodyFit: 210

Warm Up:
Ankle Circuit / Hip Mobility
3rds
25 Double Unders / Practice
10 Scap Depressions / Kip / Pullups
5/5 Knee Hug Walking Lunge
15 KBS – Russian – (Build)

WOD:
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
*Every 3min 100m Run*

Posted on

April 3, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
10 KB High Pulls
10/10 Bottoms Up KB Press
25 Double Unders / Practice

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*Weight from 3.13.18*

WOD:
“Hip Hop”
5rds
40 Lateral Hops
10/10 DB Clean & Press (50/35)
*Every 2min 5 Burpees*

BodyFit: 209

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
15 KBS – Russian – (Heavy)
10 Plate Touches
10 Straight Leg Raises
10/10 Single Arm Press

WOD:
“PA Gone Bad”
3rds
1:00 each movement followed by 1:00 rest
DB Hang Clean (50/35)
MB Situps
Lateral Hops
Ball Slams
AB Cals

Posted on

March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*

Posted on

March 5, 2018

Another great Alpha Open last Friday with lots of great scores and even some PR’s.  Way to go guy and gals, let’s keep this momentum for the next 3 weeks.

Warm Up:
Squat Prep
3rds
10 Kips/Kipping Practice
10 Plate Touches
:10 Superfriend + 5 :03 Pause FS (Build)

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

WOD:
8min EMOM
8 T2B
8 Ball Slams

Posted on

January 30, 2018

CrossFit:

Warm Up:
3rds
:15 Hollow Hold & :15 Superman Hold
10 Kips / Kipping Practice
2/2 Leg Cradle Lunge Step Horizontal Rotation
10 Plate Touches

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups
Odd: 5/5 Split Squats

WOD:
“Doctor, Doctor”
Alternating Tabata x 8
1) T2B
2) Ball Slams
*Score is total reps of each movement*

BodyFit: 191

Warm Up:
3rds
25 Double Unders / Practice
:15 Hollow Hold / :15 Superman Hold
10 Kips / Kipping Practice
15 KBS – American

WOD:
For Time
4rds
10 T2B
10 Ball Slams
10/7 Cals AB
Rest 4min
For Time
5rds
5 Ring Rows
10 Straight Leg Raises
20 Double Unders (3:1)
Rest 4min
5min Max Meter Row