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December 26, 2017

I hope you all enjoyed the holiday with family and friends.  Time to get back in the gym and work off those cookies.  Be consistent this week and set yourself up for a successful 2018!

*Workout will be the same for both CrossFit and BodyFit*

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
5 Box Jumps (30/24)
10 Pushups
15 Air Squats

Hero WOD:
“Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)

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December 18, 2017

Scheudule note: Regular schedule this week except NO 5:30pm class on Friday.  We will be closed on Christmas, enjoy the holiday with loved ones.

This week we’ll be testing some of our strength exercises.  I want you go after PR’s – test yourself, get uncomfortable

CrossFit: 

Warm Up:
Chubbs Sequence
3rds
:30 Goblet Squat Hold (Build)
8 Strict Pullups
4 Broad Jumps
5 Back Squat (Build)

Strenth:
Back Squat
All Levels: 3RM
*This is a test go get a PR!*

WOD:
“Holiday Season”
21-18-15-12-9-6-3
Wall Balls (20/14)
Situps
*Compare to 12.5.16*

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)

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December 12, 2017

CrossFit: 

Warm Up:
3rds
PA Snatch Warmup
10 Kips/Kipping Practice
10 Tuck Jumps
3-position Snatch x 3 (Build)

Strength:
Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Pillow Fight”
For Time
50 DB Snatch (50/35)
40 Pullups
30 Box Jumps
20 T2B
10 Snatch (80% of heaviest set)

 

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
:25 HS Hold
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

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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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October 5, 2017

CrossFit

Warmup:
7min WAMRAP
10 Scap Depressions
15 Air Squats
:20 Table Top Stretch
4 Broad Jumps

Strength:
Alternating EMOM
Even – 5 Strict Pullups
Odd – 10 Ring Dips

Partner WOD:
“Pot and Kettle”
50 Power Cleans (135/95)
400 m Run
100 Box Jumps (24/20)
200 m Run
50 T2B
400 m Run
100 Wallballs (20/14)
200 m Run

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

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August 22, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
10/10 Single Arm Press
10 Kips/Kipping Practice
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 Straight
*Add Weight

WOD:
“Coffee Press”
5 Rounds
8 T2B
8 DB Single Arm Press (R)
8 Box Jumps
8 DB Single Arm Press (L)
*Rest 1:1*
*Goal is round to be unbroken and fast*

BodyFit: 131

Warm Up:
Heat Your Meat – 3min
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Tuck Jumps

7 min AMRAP
10 DB Press (50/35)
20 KBS (Am)
30 Lateral Hops
*4 min Rest
For Time
10,9,8 – 3,2,1
T2B
Box Jumps
*4 min Rest
For Time
3 Rounds
10/10 Alt DB Snatch
10/10 Medball 2 Toes

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August 10, 2017

Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there!

CrossFit:

Warm Up:
Chubbs Sequence
3rds
:20 N2W HS Hold
5 Russian Babymakers + 10 Air Squats
10 Kips/Kipping Practice

Skill/Strength:
Pistols & HSPU
Level 1: Use time to find appropriate scale for workout
Level 2: 4 x 6 – 8

Partner WOD:
Games Triple G Chipper
2rds
100 Pullups
80 Situps
60 Pistols
40 Cal Row
20 DB Push Press (100/70)
*Work can be divided however partners decide

BodyFit: 128

Warm Up:
8min WAMRAP
25 Double Unders/Practice
7 EB Press
7 Ring Rows
14 Air Squats

WOD:
For Time
40 Cal Row
40 DB Press (40/30)
40 Cal Row
Rest 4min
For Time
10-20-30 -40 – Wall Balls
80-60-40-20 – Double Unders
Rest 4min
2rds
50 KBS – Russian (AHAP)
25 Box Jumps (24/20)

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August 9, 2017

CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws

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June 21, 2017

Warmup:
Heat Yo Meat

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

Partner WOD:
“Ping Pong”
20 min AMRAP
200m Run
10 Pullup
10 Pushup
10 Box Jumps
*Alternate movements, both run together

Hump Day Pump:

Rack Pulls 4 x 8 (Bulid)

Double DB Bent Over Row 4 x 10 (Heavier pair each set)

Finisher:
Superset x 4
10 Hip Bridge
10 Front Plate Raise