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

February 21, 2018

Last 2 days before the Alpha Open, don’t miss out!  Sign up on the Whiteboard with your name and tshirt size and prepare to have fun with your fellow Alphaholics over the next couple of weeks.  Cost is $20 American dollars and you must complete all 5 workouts to receive the tshirt.  See the coaches with any questions.

Warm Up:
3rds
1:00 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Morning (Build)
5 Deadlifts (Build) – Speed!!

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5RM – Go set a PR!

WOD:
“Short Track”
70/50 Cals AB
*Top of every minute +5 KBS – Russian*

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