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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

Posted on

December 4, 2017

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017

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*

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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

Posted on

July 25, 2017

CrossFit

Warmup:
Shoulder DROM/Scap Mobility
3rds
:20 HS Hold
10/10 Single Arm KB Press

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Straight)

WOD:
“I Got Five On It”
20-15-10-5
HSPU
5/5-10/10-15/15-20/20
DB Snatch

BodyFit: 123

Trunk:
3rds
10/10 MB2Toes
10/10 Russian Twists

WOD:
6rds
:30 on / :90 off – Max Cal Bike
:30 on / :60 off – Max KBS – American
:30 on / :30 off – Max Burpees
*Perform 6rds of each movement before moving on
*Score is total reps of each movement

Posted on

July 13, 2017

CrossFit

Warmup:
PA Clean Warmup x 2
30(60) Double Unders x 2
PVC Positions
3 position Hang Clean x 3 (Build)

Strength:
Hang Clean
Level 1: Technique
Level 2: Heavy 2
1 every :30 s for 5 min

WOD:
“Dirrty”
60-40-20
DB Snatch (50/35)
DU (3:1 s)

BodyFit 120

Warm Up:
Heat Yo Meat
*Focus on shoulders and hips*

1 Mile run
90 Squats
80 DU
70 Pushups
60 Situps
50 Wallballs
40 Walking Lunges
30 Box Jumps
20 Burpees
1k Row / 50 Cal

Posted on

June 20, 2017

CrossFit:

Warmup:
PA Snatch Warmup x 2

Skill:
KB Snatch

Strength:
Snatch
Level 1: Heavy 3 Technique
Level 2: Heavy 3
1 Rep every :30 for 7 min

WOD:
“Heavy Load ”
6 Rounds
60 Ft DB Waiter Carry
10 DB Snatch (50/35)
60 Ft DB Suitcase Carry
10 KBS Russian (AHAP)
*Alternate arms each round

BodyFit 114:

Warm Up:
5min
Double Under Practice
Then
3rds
10 Kips/Kipping Practice
5 Yoga Pushups
10 DB Hang Cleans

WOD:
For Time:
15 DB Clean and Press
30/20 Cal AD
15 DB Clean and Press
*5 min Rest
3 Rounds
25 Walking Lunge
50 DU (3:1)
25 Pushups
*5 min Rest
800m Run
400m Farmers Carry (50/35)
20 T2B

Posted on

June 14, 2017

Warmup:
Ankle Circuit
2rds
PA Clean Warmup
8/8 Single Arm KB Press
30 Double Unders
Then
4 x 3 position clean (Build)

Strength:
Power Clean
Level 1: Heavy 3/Technique
Level 2: Heavy 3 – 10min clock
Then 1 every :30s for 7 min

WOD:
“Ballin'”
3 Rounds
10/10 DB Snatch (40/20)
20 Wallballs (20/14)
40 DU (3:1)

Hump Day Pump:

Close Grip Bench Press 4 x 10 (Build)

Single Arm DB Row 4 x 8/8 (Build)

3rds
30 Banded Tricep Pushdowns
30 BB Bicep Curl

Posted on

June 7, 2017

Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week.  The Hump Day Pump will return next week as a permanent class for the foreseeable future.

Warm Up:
4rds
10 ML Press (Alternate arms each round)
15 KBS – American
15 MB Thrusters

Strength: Current Alpha Members
Pistol Progression 4 x 6-8

WOD:
“Double Ohhhh Seven”
7min AMRAP
10 Wall Balls (20/14)
10 KBS – Russian (AHAP)
Rest 4min
7min AMRAP
10 Cals AB
5/5 DB Snatch

Posted on

May 25, 2017

CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)