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August 17, 2018

Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am.  Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome.

Warm Up:
3rds
10 Banded Pullaparts
7 Strict No Jump Burpees
4 Broad Jumps
7 Depth Pushups *Scale to True Pushup*

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

Choose Your Own Adventure:

WOD:
For Time
100 Box Jumps
*Top of every min 7 burpees*
*7min cap*

Flex Sesh:
3rds
10 each Shoulder Superset (Rear Delt Flys – Front Raises – Side Raises)
8/8 Single Arm DB Row (Heavy)

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August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

Posted on

July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

Posted on

July 17, 2018

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

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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*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

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July 3, 2018

CrossFit: 

Warm Up:
PVC Positons
PA Snatch Warmup x 3 (3-4-5)
25 Double Unders / Practice
Overhead Mobility

Strength: Low Hang Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Chunk”
30 Clean and Jerk (135/95)
60 KBS – American (53/35)
90 Double Unders (3:1)

BodyFit: 233

Warm Up:
5min Double Under Practice
3rds
10 Kips / Kipping Practice
10 KBS (Build to heavy)
5 Strict No Jump Burpees

WOD:
3rds
250m Row / 15 Cal AB
15 KBS – American (AHAP)
Rest 4min
3rds
400m Run
30 Double Unders (3:1)
15 T2B
Rest 4min
250m Row / 15 Cal AB
10 Buprees

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June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*

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June 12, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
10/10 Partner Russian Twists
Overhead / Rack Mobility

Strength: Clean
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Desert”
5rds
5 Clean and Jerk (155/115)
5/5 Rotational Ball Slams

BodyFit: 227

Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
15 Plate Touches
8 Strict No Jump Burpees

WOD:
For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU – Go until you miss then start next round
Rest 4min
AB Cal (100/75)
*8min cap