Archive for November 2016
December 1, 2016
CrossFit: Warm Up: Hip Prep 8min WAMRAP 10 Kips/Kipping Practice 15 Air Squats 20 Elevated Pushups Strength: DB Bench Press All Levels: 4 x 6 (Build) WOD: “Gasser” 1000m Row 50 KBS – Russian 40 Wall Balls 30 Pullups 20 Burpees 10 T2B BodyFit: Trunk: 3-way Pillar Series x 3 :30 on – :15 transition…
Read MoreNovember 30, 2016
Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 3-position Full Snatch x 4 Strength: Snatch Level 1: Technique Level 2: Heavy double *work to a heavy load, not a 2RM WOD: Every :30 for 5min 1 rep at 100% of heavy double Rest as needed For Time 30 Burpee over Bar *Meant…
Read MoreNovember 29, 2016
CrossFit:Â Warm Up: 3rds :30 Nose to Wall HS Hold 15 KBS – American 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 4 (Add weight) Partner WOD: “Rocky and Adrian” 22min AMRAP 2 Wall Walks 4 Ball Slams 6 Box Jumps *Alternate rounds BodyFit: Warm Up: Ankle…
Read MoreNovember 28, 2016
Warm Up: 4rds :30 EB FS Hold 5 Partner Assited Pullups 10 True Pushups Strength: Zercher Squat All Levels: 5 x 3 (Build) WOD: “Scrutiny” 21-15-9 Front Squat (135/95) HRPU Power Cleans
Read MoreNovember 23, 2016
Warm Up: 3rds Spiderman w/ rotation PA Clean Warmup 10 Scap Depressions Partner WOD: “Turkey and Gravy” 1000m Row 50 Cleans (135/95) 50 Pullups 1000m Row 50 Pullups 50 Cleans 1000m Row *Rows must be rotated every 250m **Pullups and Cleans must be split evenly but can be done separate or as a couplet
Read MoreNovember 22, 2016
CrossFit: Warm Up: 4rds 10 Pillar w/ arm reach 15 KBS – American 15 Elevated Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x4 (Straight) *Add weight from 11.15.16 WOD: “The Sauce” 12min AMRAP 21-15-9 Ball Slam Burpee BodyFit: Trunk: 3rds Side Pillar – R 10 Leg Lifts Side Pillar…
Read MoreNovember 21, 2016
I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night. Â We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did. Thanksgiving week schedule: M-W – Regular schedule Thanksgiving – 9am only Friday – Open Gym 10-2 Saturday – Regular…
Read MoreNovember 18, 2016
Warm Up: Deadbugs 4 x :40/:40 4rds 8 DB RDL (Heavy) 5 Partner Assisted Pullup Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Flex Sesh: 4rds 8/8 Hammer Curls 12 Evil Wheels
Read MoreNovember 17, 2016
CrossFit: Warm Up: Ankle Circuit 4rds :30 Nose to Wall HS Hold 1/1 Leg Cradle Lunge Step w/ vertical flexion 10 Pillar to Plank press Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Add 10# to 11.8.16 WOD: “Spades” 7rds 7 HSPU 14 OH Walking Lunges (45/25) 21…
Read MoreNovember 16, 2016
Don’t forget this Saturday is the Alpha Potluck/Friendsgiving. Â Festivities begin at 7pm and go til we’re done. Â Alpha will provide the protein and beverages, please sign up on the cubbies in the back with the side dish you’re bringing. Â Also, if you would like to test your cookie against other’s favorites we will have a…
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