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August 14, 2018

CrossFit: 

Warm Up:
3rds
Overhead Prep
PA Clean Warmup (Build)
10/10 Lateral Over and Back
Then
Split Jerk Footwork

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 3 (Build)
*Compare to 7.11.18*

Partner WOD: “A Cowboy and his horse”
For Time
40 Cleans (135/95)
80 Lateral Hops
40 Push Jerks
80 Lateral Hops
40 Clean and Jerk
*Work can be split however but must be even*

BodyFit: 245

Warm Up:
8min WAMRAP
:20 HS Hold
10 Plate Touches
:40 Plank w/ pushup
Spidermans

Skill: HSPU Progression

WOD:
20min AMRAP
1 HSPU
2 Ball Slams
3 Mt. Climbers (R+L=1)
*Then 2,4,6 – 3,6,9 – 4,8,12 until 20min is done*

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August 7, 2018

CrossFit: 

Warm Up:
3rds
:20 Nose2Wall HS Hold
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
10 DB Shrugs (AHAP)

Strength: 15min Clock
4 x 6 Strict HSPU
Fastest 50m Farmers Carry (3-4 reps)

WOD:
“Yuengs”
5rds
2min AMRAP
250m Run
5 Burpee Over Bar
MR Ball Slams
1min Rest

BodyFit: 243

Warm Up:
Chili Warm & Mind Right

WOD: “TriALPHAthon”
2000m Row
Rest 5min
100/70 Cal AB
Rest 5min
1mile Run

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July 26, 2018

CrossFit and BodyFit: 240

Warm Up:
Squat Prep
3rds
:25 HS Hold / 5 :05 HS Hold :03 Eccetric
5/5 Pillar with arm reach
10 Kips /Kipping Practice
10 Front Squat (Build to working weight)
100m Jog

Hero WOD:
“Bulger”
10rds
150m Run
7 C2B Pullups
7 Front Squat (135/95)
7 HSPU
*BodyFit can use BB for FS or 53/35 KB Goblet Squat*

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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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June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

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May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square.

CrossFit: 

Warm Up:
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
10 Scap Progression

Strength: All Levels – Alternating EMOM
Even: 5 Strict HSPU
Odd: Split Squat 4/4

WOD:
“Gourmet Coffee”
15min AMRAP
3,6,9,12…
Pullups
6/6 KB Walking Lunge
D&B Suitcase Carry

BodyFit: 222

Warm Up:
Get Your Chili Warm
Then
2rds
3-way Pillar Series
10 Kipping (Strict) Knee Raise / T2B

WOD:
“Dave Matthews Band”
10rds
5 Pullups
10 Situps
15 Plate Touches

Rest 4min

800m Sandbag run

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March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

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March 16, 2018

Week 4 of the Alpha Open!  Keep in mind we do the Open in classes all day but FNL is where it’s at.  Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.   Next week we’ll finish up the Alpha Open with a little get together at the gym, hand out shirts for those who completed all 5 weeks and share some food and adult soda pops.  Please feel free to bring a snack or side dish, Alpha will supply drinks.  See a coach with any questions.

Warm Up:
3rds
:45 Deadbug
10 BB Good Morning
:20 HS Hold / 3 :05 Hold :03 Eccentric
8 True Pushups

WOD:
“Open 18.4”
“Diane”
21-15-9
Deadlift (225/155)
HSPU
Right Into
21-15-9
Deadlift (315/205)
50ft HS Walk
*9min cap*

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March 15, 2018

CrossFit:

Warm Up:
500m Row – Before WB
3rds
:20 HS Hold – 5 :03 eccentric HSPU
:15 KB Lunge Hold (R&L)
5/5 Knee Hug Walking Lunge
10/10 Bottoms Up Press

Strength:
All Levels – 10min Alternating EMOM
Even: 5 HSPU
Odd: 5/5 Split Squats

WOD:
“Hendel’s Handle”
For Time
Buy In: 500m Row
30-20-10 – Alternating DB Snatch (50/35)
20-20-20 – Walking Lunge
Cash Out: – 500m Row

BodyFit: 204

Warm Up:
Get Your Chili Warm
WOD setup

Partner WOD:
2rds
50 Cal AB
50 Pullups
Immediately Into
2rds
50 Wall Balls (20/14)
50 DB Snatch (50/35)
Immmediately Into
2rds
50 Burpee
50 Single Arm DB C&J (50/35)