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December 13, 2017

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding.

CrossFit

Warmup:
500m Row – Easy pace – Before WB
8min WAMRAP
10 Banded Pullaparts
15 Air Squats
:40 Plank Hold
8 Strict No Jump Burpees

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

WOD:
“Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups

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December 1, 2017

CrossFit

Warmup:
3rds
10 Banded Pullaparts
10 Pillar to Plank Press
10 Underhand Rows
10 Weighted Pushups

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

Choose your own Adventure:

WOD:
15-12-9
Strict Press (95/65)
Strict Chin ups

Flex Sesh:
4 x Circuit
10 Dynamic Pushups
10 OH DB Extension
10 Evil Wheels

BodyFit Canceled for 12/01/2017

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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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August 2, 2017

Warmup:
3rds
PA Clean Warmup
10 True Pushups
2/2 Knee Hug Lunge Step

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3RM – Go get a PR!
*Compare to 2.22.17

WOD:
“MAXED OUT”
5 Min AMRAP
400 m Run
Max Clean and Jerk (95/35)
5 Min AMRAP
400 m Run
Max Step Ups
5 Min AMRAP
400 m Run
Max Burpees

Hump Day Pump:

Barbell Step Up 3 x 5/5 (Build)

Pendlay Rows 3 x 10

Superset:
5rds
MR Hex Press (Build)
10 Ring Dips

 

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July 21, 2017

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Face Pulls
10 KBS – American
10 True Pushups

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

WOD:
“What you live for”
50 Double Unders
50 Burpees
50 KBS – American (53/35)
50 Step Ups
50 Ball Slams
*Movements can be done in any but must be done in sets of 50*

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July 14, 2017

Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes.

Warmup:
3rds
10 Face Pulls
10 Strict Burpees
100m Run

Strength:
Bench Press
Level 1:  3 x 5 (+5)
Level 2: 4 x 4 (Straight)
*Same as 06/30/17

Partner WOD:
“Hotdog and Ketchup”
15min AMRAP
Driveway Run
8 Burpees
*Rotate Rounds

Posted on

March 30, 2017

CrossFit:

Warm Up:
2rds
10 Face Pulls
10 KB  Good Mornings
5/5 Single Arm KB Press
1 Speed Ladder
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)

WOD:
“Oh Buddy”
4rds
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk
15 Burpees

BodyFit: 094

Trunk:
3-way Pillar Series x 3

WOD:
100 Box Jumps (24/20)
50 HRPU
100 Wall Balls
50 Pullups
Every 2min – 100m Shuttle

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March 22, 2017

Warm Up:
3rds
25 Double Unders/Practice
10 Banded Pullaparts
4 :05 HS Hold with :03 eccentric
4 Broad Jumps

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

Skill:
Pistol Progress Part Deux

https://www.youtube.com/watch?v=VRaH9OeTzHs

WOD:
“Sambas”
3rds
20 HSPU
30 Box Jumps (24/20)
40 KBS – Russian (AHAP)
50 Double Unders