Posted on

June 14, 2018

*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation*

CrossFit: 

Warm Up:
Squat Prep
3rds
10 Scap Progression
:15 Weighted Lunge Hold ( R&L)
10 Thrusters (Build)

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8/8 Split Squats

WOD:
“Thirsty Thursday”
12min AMRAP
100m Run
1,2,3…Bear Complex (95/65)
*Each round add 1 cycle of the Bear Complex*

BodyFit: 228

Warm Up:
Get Your Chili Warm (3-5min)
Squat Prep
3rds
10/10 Single Arm Press
10 Plate Touches

WOD:
7rds
14 Wall Balls (20/14)
14 Cals Rower/AB
7/7 DB Snatches (50/35)
140m Run

Posted on

January 30, 2018

CrossFit:

Warm Up:
3rds
:15 Hollow Hold & :15 Superman Hold
10 Kips / Kipping Practice
2/2 Leg Cradle Lunge Step Horizontal Rotation
10 Plate Touches

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups
Odd: 5/5 Split Squats

WOD:
“Doctor, Doctor”
Alternating Tabata x 8
1) T2B
2) Ball Slams
*Score is total reps of each movement*

BodyFit: 191

Warm Up:
3rds
25 Double Unders / Practice
:15 Hollow Hold / :15 Superman Hold
10 Kips / Kipping Practice
15 KBS – American

WOD:
For Time
4rds
10 T2B
10 Ball Slams
10/7 Cals AB
Rest 4min
For Time
5rds
5 Ring Rows
10 Straight Leg Raises
20 Double Unders (3:1)
Rest 4min
5min Max Meter Row

Posted on

January 19, 2018

Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks.  Festivites begin around 7pm and continue until nobody is there.  Hopefully you can make it and share a drink with your fellow Alpha member.

Warm Up:
Squat Prep
3rds
10 Scap Depressions w/pull
2/2 Knee Hug Lunge Step Vert Flex/Ext
4 Broad Jumps
3-position Squat Clean + 3 Front Squat (Build)

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary
Odd: 5/5 Split Squats

Partner WOD:
“When I Dip, You Dip, We Dip”
50 Mountain Climbers (R+L=1)
40 Box Jumps
30 T2B
20 DB Snatch (55/40) (R+L=1)
10 Squat Cleans (185/135)
*Before each movement 20cal AB*

Posted on

November 16, 2017

CrossFit: 

Warm Up:
3rds
20 Double Unders/Practice
10 Knee Hug Lunge Step
10 Scap Depressions
5 EB Bear Complexs

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

WOD: “Round and Round”
7-6-5-4-3-2-1
Bear Complex (135/95)
40 Double Unders (3:1)
*Retest from 9.29.16*

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*