Posted on

July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

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 23, 2018

CrossFit:

Warm Up:
Shoulder/Overhead Mobility
3rds
PA Snatch Warmup (Build)
5 Burpee Walkups
Bear Crawl & Crab Walk
then
3 position Squat Snatch (Build)

Strength:
Snatch
All Levels: Every :30 for 8min
*Add weight from 1.3.18*

WOD:
18.0
21-15-9
DB Snatch (50/35)
Burpee Over DB

BodyFit: 189

Warm Up:
Chili Warm on machine of choice
3rds
10 Scap Depressions
10/10 Walking Lunge
10 Ball Slams
5 Strict No Jump Burpees

WOD: Retest of BodyFit 077
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge
Rest 4min
For Time
100 Cals – Rower/AB
Rest 4min
For Time
4rds
5 Bupree
5 Strict Pullups
5/5 DB Snatch
5/5 DB Lunge

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

January 18, 2018

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members.

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Banded Pullaparts
10 True Pushups
10/10 Strict Mountain Climbers
10 Air Squats

Strength:
DB Bench Press
All Levels: 4 x 7 (Straight)
*Same weight as 12.27.17*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*

BodyFit: 188 

Warm Up:
Row 500m – Easy pace
Then
3rds
5 Ring Rows
10 Kips/Kipping Practice
10 Pushups
15 Air Squats

WOD:
4rds
10 Goblet Squat (53/35)
10 Pullups
10 Burpees
Rest 4min
6min AMRAP
10 T2B
5/5 Rot. Ball Slam
Rest 4min
3 x 200m Row repeats

Posted on

January 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Burpee Walkups

Strength:
10min Alternating EMOM
EVEN: 5 Strict Pullups
ODD: 5/5 Weighted Lunge

Partner WOD:
“Allen & Wright”
Buy In: 100 Cal Row
100 Pullups
100 Burpee Box Jump Overs
Cash Out: 100 Cal AB

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5

 

Posted on

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 28, 2017

CrossFit: 

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

Strength:
10 min Alternating EMOM
Even: Strict Pullup
Odd: HSPU

WOD:
“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

BodyFit: 169

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)