Posted on

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 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB

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 13, 2018

CrossFit: 

Warm Up:
3rds
10 Banded Pullaparts
10 Kips/Kipping Practice
12 KBS – Russian (Build)
6 Depth Pushups *scale to true pushups*

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Bolt”
6rds
8 Pullups
8 KBS – American (AHAP)
8 Cals AB
Rest :60

BodyFit: 203

Warm Up:
Get You Chili Warm
3rds
250m Row
5 Pullups
5 Broad Jumps
10 Goblet Squats

WOD:
20min EMOM
Min 1: 15 Wall Balls
Min 2: 15 Box Jumps
Min 3: 7 KBS – American (AHAP) + 7 Pullups
Min 4: 15/12 Cal Row

Posted on

December 20, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Banded Pullaparts
10/10 Single Arm Press
10 DB Squats
10 Strict No Jump Burpees

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

WOD:
“Linched Up”
21-15-9
DB Burpees (50/35)
DB Thrusters

BodyFit 177

Warm Up:
Get Your Chile Warm
3rds “Cindy”

Trunk:
3rds
15 Straight Leg Lifts
10/10 Standing Teapots
:40 Plank

WOD:
3rds
50 Goblet Squats
40 KBS – American (53/35)
30 Situps
20 Pushups
10 Pullups

Posted on

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

Posted on

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

Posted on

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*