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December 13, 2017

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding.

CrossFit

Warmup:
500m Row – Easy pace – Before WB
8min WAMRAP
10 Banded Pullaparts
15 Air Squats
:40 Plank Hold
8 Strict No Jump Burpees

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

WOD:
“Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

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

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November 30, 2017

CrossFit
Warmup:
PA Snatch Warm Up x 3
Overhead/Wrist Mobility
5 Snatch Balance + OHS (Build)

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

WOD:
“The Wall”
20-15-10-5
OHS (95/65)
10-20-30-40
Wallballs

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

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October 5, 2017

CrossFit

Warmup:
7min WAMRAP
10 Scap Depressions
15 Air Squats
:20 Table Top Stretch
4 Broad Jumps

Strength:
Alternating EMOM
Even – 5 Strict Pullups
Odd – 10 Ring Dips

Partner WOD:
“Pot and Kettle”
50 Power Cleans (135/95)
400 m Run
100 Box Jumps (24/20)
200 m Run
50 T2B
400 m Run
100 Wallballs (20/14)
200 m Run

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

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September 7, 2017

Remember tomorrow night Alpha Happy Hour at Gators Grille.  Join your fellow Alpha members at Gators for some fun games and adult soda pops.  Party begins when you get there, hopefully you can make it!

CrossFit:

Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
2/2 Leg Cradle Lunge Step Vert Flex/Ext
10 Kips/Kipping Practice

Strength:
Pistols
All Levels: 4 x (6-8)
Pullups
All Levels: 4 x (6-8)

WOD:
“Captain Hook”
150 Double Unders (3:1)
50 T2B
100 Wallballs (20/14)
1 mile Run

BodyFit 136

Trunk:
3rds
10/10 Partner Russian Twist
10/10 Getup Situp

WOD:
For Time
150 Double Unders (3:1)
50 T2B
100 Wallballs (20/14)
1 mile Run

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August 31, 2017

CrossFit:

Warmup:
Chubbs Sequence
3rds
4 – :05 HS Hold w/ :03 eccentric
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
100m Jog

Strength:
Pistols
All Levels: 4 x (6-8)
HSPU
All Levels: 4 x (6-8)

WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 134

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AD/Row)
50 Burpees
50 Calories (AD/Row)
50 Wallballs
500 m Run
50 Double Unders

 

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July 17, 2017

Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events

Warmup:
Chubbs Sequence
3rds
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)
6 Strict Pullups

Strength:
Front Squat
Level 1: 3×5 (+5)
Level 2: 4×4 (Build)

WOD:
“Light Switch”
10 rounds
1 Min On/1 Min Off
15 Wallballs
15 Situps

 

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June 14, 2017

Warmup:
Ankle Circuit
2rds
PA Clean Warmup
8/8 Single Arm KB Press
30 Double Unders
Then
4 x 3 position clean (Build)

Strength:
Power Clean
Level 1: Heavy 3/Technique
Level 2: Heavy 3 – 10min clock
Then 1 every :30s for 7 min

WOD:
“Ballin'”
3 Rounds
10/10 DB Snatch (40/20)
20 Wallballs (20/14)
40 DU (3:1)

Hump Day Pump:

Close Grip Bench Press 4 x 10 (Build)

Single Arm DB Row 4 x 8/8 (Build)

3rds
30 Banded Tricep Pushdowns
30 BB Bicep Curl

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May 18, 2017

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert. Flex/Ext
10 Kips/Kipping Practice
PA Clean Warmup

Strength:
All Levels: Pistol Progression

WOD:
“Harry & Sally”
21-15-9
Squat Cleans (135/95)
Wall balls (20/14)
45 Pullups/each
*Must rotate every time you complete a set

BodyFit: 108

Warm Up:
Heat your meat

Hero WOD:
“Bradley”
10rds
Sprint 100m
10 Pullups
Sprint 100m
10 Burpees
Rest :30