Posted on

February 15, 2018

CrossFit: 

Warmup:
3rds
:20 HS Hold
PA Clean Warmup
10/10 Bottoms Up KB Press
5/5 Knee Hug Walking Lunge

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×1 (Build)

WOD:
“Chang Chang”
For Time
75 Power Cleans (95/65)
50 Front Rack Lunges
25 HSPU
400m Run

BodyFit: 196

Warm Up:
500m Row
Then
5min WAMRAP
:30 Couch Stretch
10 True Pushups
5/5 Walking Lunge

Trunk:
2rds
3-way Pillar Series
5/5 Getup Situps (Heavy)

WOD:
Courtesy of CFNE
“Jump Ship”
18 min AMRAP
21/15 Calorie Row
18 Walking Lunge
15 Situps
12 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 16, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
5/5 Pillar w/ arm reach
10/10 Bottoms Up KB Press
8 Strict No Jump Burpees

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for MR

WOD:
“The Cliff”
Every 2min x 7
1: 2 Burpees – 70 Double Unders (2:1)
2: 4 Burpees – 60 Double Unders
3: 6 Burpees – 50 Double Unders
4: 8 Burpees – 40 Double Unders
5: 10 Burpees – 30 Double Unders
6: 12 Burpees – 20 Double Unders
7: 14 Burpees – 10 Double Unders

BodyFit: 187

Warm Up:
Ankle Circuit
2rds
25 Double Unders / Practice
10 Kips / Kipping Practice
5 Burpee Walkups
10 Straight Leg Lifts
10 Pushups

WOD:
2 Burpees – 1 T2B – 25 Double Unders (2:1)
4 Burpees – 2 T2B – 25 Double Unders
6 Burpees – 3 T2B – 25 Double Unders
Continue this sequence to
20 Burpees – 10 T2B – 25 Double Unders

Posted on

January 9, 2018

CrossFit

Warmup:

Shoulder DROM
3rds
5/5 Pillar w/ arm reach
10/10 Banded Rotations
10/10 Bottoms Up KB Press
8 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (Straight)
Level 2: Heavy 5
Then 1 @ 80% Max Reps

WOD:
“Hissy Fit”
12 min EMOM
Even: 5/5 Rotating Ball Slams
Odd: 10 Burpees

BodyFit 184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 minute Rest

Posted on

December 1, 2017

CrossFit

Warmup:
3rds
10 Banded Pullaparts
10 Pillar to Plank Press
10 Underhand Rows
10 Weighted Pushups

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

Choose your own Adventure:

WOD:
15-12-9
Strict Press (95/65)
Strict Chin ups

Flex Sesh:
4 x Circuit
10 Dynamic Pushups
10 OH DB Extension
10 Evil Wheels

BodyFit Canceled for 12/01/2017

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

August 9, 2017

CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws

Posted on

August 1, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
Crab Walk – down & back
10/10 Single Arm Press
50m Shuttle (fast jog)

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

WOD:
Death by  15 M Sprint

BodyFit 125

Trunk:
3rds
10/10 Banded Rotations
10/10 Standing Teapots

Triathlon
50-40-30-20-10
Cal Row
Cal Assault Bike/Airdyne
500m-400m-300m-200m-100m
Run