Posted on

June 28, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
2/2 Leg Cradle Lunge Step Vert Flex/Ext
5/5 Getup Situps
10 True Pushups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.13.18*

WOD:
“Ants Marching”
10 – 1 – Front Rack Front/Back Lunges (75/55)
1 – 10 Rotational Ball Slams
*Each leg = 1 rep*

BodyFit: 232 

Warm Up:
Heat Yo Meat
Squat Prep
Shoulder Prep

WOD:
3rds
50 Air Squats
40 Situps
30 KBS – Russian
20 HRPU
Rest 3min
*Each round is meant to be as fast as possible*

Extra Time: Work a weakness

Posted on

March 6, 2018

CrossFit: 

Warm Up:
500m Row (Before WB)
3rds
15 KBS – Russian (Build)
10 True Pushups
10 Wall Drill
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*2.27.18*

WOD:
“Hindsight”
15min AMRAP
3,6,9,12….
KBS – American (53/35)
HRPU
Cal Row

BodyFit: 201

Warm Up:
3rds
Row 250m
15 KBS – Russian (Build)
10 True Pushups

Trunk:
3rds
8/8 Getup Situp
:30 Plank

WOD:
For Time
3,6,9,12,15,18,15,12,9,6,3
KBS – American (53/35)
HRPU
Cal Row

Posted on

February 27, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10/10 Single Arm Press
5 Strict No Jump Burpees
5 Broad Jumps
5 Push Press (Build)
100m Jog

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

WOD:
“Smoke em if you got em”
For Time
200m Run
15-12-9-6-3 Burpee Box Jump

BodyFit: 199

Warm Up:
Get Your Chili Warm
8min WAMRAP
20 Double Unders /Practice
7 Strict Burpee Walkups
14 KBS (Build) *ROM & weight*

WOD:
For Time
5rds
15 Cal Row
10 Burpee Box Jump
Immediately into
5rds
15 KBS – American
10 Cal AB
Immediately into
5rds
30 Double Unders (3:1)
10 HRPU

Posted on

February 8, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there!

CrossFit:

Warm Up:
Before WB – 500m Row – easy pace
3rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
5/5 Knee Hug Walking Lunge
10 Scap Depressions / 10 Scap Dep w/ pull / 10 Kips /Kipping Practice
8-6-4-2 Strict Press (Build)

Strength:
10min Alernating EMOM
Even: 1 Strict Press *Heavier than 1.31.18*
Odd: 4/4 Weighted Walking Lunge *Heavier than 1.25.18*

WOD:
“The Penguins”
7min AMRAP
20-15-10-5 – HSPU
400 – 300 – 200 – 100 – Meter Row
Rest 4min
7min AMRAP
5-10-15-20
Pullups
Front & Back Weighted Lunges

BodyFit: 194

Warm Up:
Get Your Chili Warm
3rds
5 Pullups
10 Pushups
15 Squats
5 Athletic Burpees *Max Effort Jump*

Trunk:
2rds
10/10 MB2T
10/10 Standing Teapots
10/10 Russian Twists

WOD:
22min AMRAP
10 Pullups
10 Box Jumps
10 HRPU
10 Goblet Squat (53/35)

Posted on

January 18, 2018

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members.

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Banded Pullaparts
10 True Pushups
10/10 Strict Mountain Climbers
10 Air Squats

Strength:
DB Bench Press
All Levels: 4 x 7 (Straight)
*Same weight as 12.27.17*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*

BodyFit: 188 

Warm Up:
Row 500m – Easy pace
Then
3rds
5 Ring Rows
10 Kips/Kipping Practice
10 Pushups
15 Air Squats

WOD:
4rds
10 Goblet Squat (53/35)
10 Pullups
10 Burpees
Rest 4min
6min AMRAP
10 T2B
5/5 Rot. Ball Slam
Rest 4min
3 x 200m Row repeats

Posted on

December 6, 2017

CrossFit

Warmup:
3rds
20 Double Unders/Practice
10 Kips/Kipping Practice
10 Pushups
3 position Hang Squat Cleans (Build)

Strength:
Hang Squat Cleans
Level 1: Technique
Level 2: Heavy 3

WOD:
“Abe the Axe”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
HRPU
C2B
20 Double Unders

9:30 AM BodyFit Canceled 12/06/2017

Posted on

July 6, 2017

CrossFit
Warmup:
Shoulder DROM
5min WAMRAP
:15 HS Hold
10 Elevated Pushups
Pistol Practice

WOD:
“King and Queen”
40 Rds
2 HSPU
4 Pistols (2/2)
6 HRPU
*Alternate Rounds

BodyFit 118:

Warm Up:
Heat Your Meat

Trunk:
3rds
10/10 Banded Rotations
10/10 Med Ball 2 Toes

20m AMRAP
1 HSPU
2 Squats
3 KBS
2… 4… 6…
4….8….12…until time expires

Posted on

June 9, 2017

Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family!

Warm Up:
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps
8/8 Single Arm KB Press

WOD:
“Brian and Dom”
For Time
100 reps of each movement, may be broken up however team likes
Pullups
HRPU
Box Jumps
T2B
S2OH (95/65)
*Jump rope runs at coaches discretion

 

 

Posted on

May 4, 2017

CrossFit:

Warm Up:

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Old School”
8rds
6 Hang Clusters (95/65)
200m Shuttle

BodyFit: 104

Warm Up:
5rds of “Cindy”

Skill: Pistols and Scaling Options

WOD:
Tabata x 8 each exercise
Wall Balls (20/14)
Pullups/Jumping Pullups
Situps
HRPU
AD Cals
1min rest between movements