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December 14, 2017

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


Posted on

November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

Posted on

September 13, 2017

CrossFit: 

Warm Up:
Rack Mobility
6min WAMRAP
20 Double Unders/Practice
10 Scap Activation Drill
10/10 Single Arm Press
5/5 Knee Hug Lunge Step

Strength:
Split Jerk
Level 1: Technique/Heavy 3
Level 2: 5 x 3 (Build)

WOD:
10min EMOM
1 Strict Press (135/95)
2 Push Press
3 Push Jerk
20 Double Unders (2:1)

Hump Day Pump:

Seated DB Press 4 x 8

DB Skull Crushers 4 x 8

6rds
10 DB C&J (AHAP)
10 Cals Bike

Posted on

September 8, 2017

Alpha Happy Hour tonight Gators Grille in Indiana Township.  Be there or be square.  Party begins when you get there, see you tonight!

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
3 Consecutive Broad Jumps
10 KBS – American (AHAP)
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)

WOD
“Jack”
20 min AMRAP
10 Push Press (115/85)
10 KBS – American (53/35)
10 Box Jumps (24/20)

Posted on

August 29, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
10 Kips/Kipping Practice
10 Lat. Over and Back
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Add weight 8.22.17*

WOD:
“Ballin'”
10 min AMRAP
10 S2OH (95/65)
10 T2B
10/10 Lateral Hops

BodyFit: 133

Skill:
Turkish Get up
10min to find max weight

For Time:
25-20-15-10-5
T2B
Pushup
50-40-30-20-10
KBS

Posted on

August 22, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
10/10 Single Arm Press
10 Kips/Kipping Practice
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 Straight
*Add Weight

WOD:
“Coffee Press”
5 Rounds
8 T2B
8 DB Single Arm Press (R)
8 Box Jumps
8 DB Single Arm Press (L)
*Rest 1:1*
*Goal is round to be unbroken and fast*

BodyFit: 131

Warm Up:
Heat Your Meat – 3min
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Tuck Jumps

7 min AMRAP
10 DB Press (50/35)
20 KBS (Am)
30 Lateral Hops
*4 min Rest
For Time
10,9,8 – 3,2,1
T2B
Box Jumps
*4 min Rest
For Time
3 Rounds
10/10 Alt DB Snatch
10/10 Medball 2 Toes

Posted on

August 15, 2017

CrossFit:

Warm Up:
500m Row – Warmup pace
Then
3rds
PA Snatch Warmup
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR
*Heavy 5 should be similar to Strict Press from last week*

Partner WOD:
“Ronald Miller and Cindy Mancini”
Buy In: 1,000m Row
5rds
20 Snatch (75/55)
20 Box Jump Overs
Cash Out: 1,000m Row

BodyFit: 129

Warm Up:
Dynamic Warmup

WOD:
For Time
21-18-15-12-9-6-3
KBS – American (53/35)
Situps
Rest as needed
For Time
21-18-15-12-9-6-3
Goblet Squat
Pushups

Posted on

April 11, 2017

CrossFit:

Warm Up:
Shoulder DROM
Then
8min WAMRAP
:25 Nose to Wall HS Hold
10 Single Arm KB Press
5 Push Press (Build)
4 Broad Jumps

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

WOD:
“The Hall”
15min AMRAP
5 HSPU
5/5 DB Snatch (50/35)
15 Box Jumps (24/20)

BodyFit: 097

Warm Up:
Ankle Circuit
Then
3rds
20 Double Unders
15 KBS – Russian (AHAP)
10 Scap Retractions
100m Run

WOD:
“Mean Girls”
“Helen”
3rds
400m Run
21 KBS – American (53/35)
12 Pullups
Rest 5min
“Annie”
50-40-30-20-10
Double Unders (3:1)
Situps

Posted on

April 6, 2017

CrossFit:

Warm Up:
3rds
:20 HS Hold
PA Clean Warmup
5 Clean & Jerk (Build)

Partner WOD:
“Hans and Franz”
Min 0-5 – G2OH (95/65)
Rest 1min
Min 6-11 – G2OH (115/85)
Rest 1min
Min 12-17 – G2OH (135/95)
Rest 1min
Min 18-23 – G2OH (155/105)
*Partner must hold HS

BodyFit: 096

Warm Up:
Heat Your Meat

WOD:

Filthy Fifty
50 Box jump, (24)
50 Jumping pull-ups
50 KBS – American (35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20)
50 Burpees
50 Double Unders (3:1)