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December 7, 2017

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row

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October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups

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September 20, 2017

CrossFit: 

Warmup:
Row 750m (Before WB)
PA Snatch Warmup x 2
Snatch Balance x 3 (Build)
Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique
Level 2: 4 x 2 (Build)

WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

Hump Day Pump:

Close Grip Bench Pyramid – 10-7-4-1-4-7-10

Single Arm DB Rows 3 x 10

5rds
12 Dips
12 DB Step Ups
12 Hammer Curls

 

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May 30, 2017

Shout out to all that participated in Murph yesterday.  The Murph tradition is one that is important and one that we’re thankful to participate in.  You all earned it yesterday.

CrossFit and BodyFit:
*Both classes will be the same today.  If you participated in Murph be mindful of your intensity and do what is appropriate.  

Warm Up:
Chubbs Sequence
Shoulder DROM
Heat Your Meat

Strength:
30min EMOM – :30 on / :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: KB Step Lunge
Min 4: Ring Rows
Min 5: Situps

 

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March 2, 2017

CrossFit:

Warm Up:
Rack Mobility
PA Clean Warmup x 2
3 x 5 Clean Pull unders (Build)
3 x 5 Hip Cleans (Build)

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

EMOM:
5min
3 @ 80% of Heavies Set

Choose Your Own Adventure:
WOD:
5min EMOM
2 @ 90%
5min EMOM
1 @ 100%

Flex Sesh:
Shoulder Superset
10 Bent Over Flies
10 DB Front Raises
10 DB Side Raises
*Heaviest sets as possible, set weights down between sets
3 x 10 (each side)
Side Pillar with hip kiss

BodyFit: 086

Trunk:
3rds
10/10 Getup Situp
:40 Plank

WOD:
500m-400m-300m-200m-100m
Row
5-10-15-20-25
Box Jumps
10-10-10-10-10
Pullups

 

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February 23, 2017

Tomorrow it begins: Friday Night Lights!  See myself or the coaches with money to sign up or with any questions on what to expect.  There will not be a 5:30 class on Fridays for next 5 weeks so that we can get FNL moving and not be here until midnight.  Hope to see you all there.

CrossFit:

Warm Up:
4rds
:45 Deadbug
12 KB Good Morning
8 BB Bent Over Row
4 Speed Deadlifts (Light)

Strength:
Deadlift
All Levels: 3RM – go get a PR!

Choose your own adventure
Flex Sesh:
3rds
10 DB Bicep Curls to Shoulder Press
20 Straight Leg Lifts

Interval:
500m-400m-300m-200m-100m Run
:90 Rest between efforts

BodyFit: 084

Trunk:
3rds
10 Side Pillar with hip kiss (R then L)
:30 6in Hold

WOD:
“Triathlon”
10cal-20cal-30cal-20cal-10cal
AD
Row
100m-200m-400m-200m-100m
Run
*Complete 10 cal bike, 10 cal row, 100m, then proceed

 

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January 26, 2017

CrossFit:

Warm Up:
Get Your Chili Warm
Squat Prep

Partner WOD:
“Wine and Cheese”
40 Rounds
100 m Row
5 Goblet Squats (53/35)
10 KBS – Russian
*Teammates alternate rounds

BodyFit 0076

Warm Up:
Get Your Chili Warm
Squat Prep

Partner WOD:
“Wine and Cheese”
40 Rounds
100 m Row
5 Goblet Squats (53/35)
10 KBS – Russian
*Teammates alternate rounds

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December 14, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

Warm Up:
Get your chili warm and pick your team members

Team WOD:
“O-K-J”
Race to 500
*In teams of 3 you must accumulate 500 calories on the rower as quickly as possible.  Each time a member rotates off the rower he/she must complete 10 Burpees and 20 KBS.  Intervals are determined by team members*

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November 10, 2016

CrossFit:

Warm Up:
Parnter Mobilty
Wrist Circuit
3rds
:30 Nose to Wall HS Hold
PA Snatch Warmup

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, challenging but doable

WOD:
Every 3min x 5
3 HSPU
6 Snatch @ 75%
9 Calories AD

BodyFit: 055

Trunk:
3rds
10/10 – Partner Russain Twists
5/5 Getup Situps

WOD:
10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement