Archive for May 2017
June 1, 2017
CrossFit:Â Warm Up: 3rds 25 Double Unders / Practice 3 :05 HS Hold :03 Eccentric 10 Front Squat (Build) Alternating EMOM: 10min Min 1: 5 HSPU Min 2: 5 Box Jump (30/24) WOD: “What’s a Thruster” 21 Thrusters (95/65) 50 Double Unders (3:1) 15 Thrusters (115/85) 50 Double Unders 9 Thrusters (135/95) 50 Double Unders…
Read MoreMay 31, 2017
CrossFit: Warm Up: 3rds PA Clean Warmup 4 Athletic Burpees WOD: “Double Death” Death by Power Clean (135/95) Death by Burpee *Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure **Death by burpee will immediately follow Death by power clean ***Each movement is capped at 15min Hump Day…
Read MoreMay 30, 2017
Shout out to all that participated in Murph yesterday. Â The Murph tradition is one that is important and one that we’re thankful to participate in. Â You all earned it yesterday. CrossFit and BodyFit: *Both classes will be the same today. Â If you participated in Murph be mindful of your intensity and do what is appropriate.…
Read MoreMay 26, 2017
Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday. Warm Up: 3rds :45 Deadbug 10/10 Jewitts 15 Banded Good Mornings 8 Bent Over BB Row Strength: Deadlift Level 1:…
Read MoreMay 25, 2017
CrossFit:Â Strength: Strict Pullups All Levels – 3 x Max Reps WOD: 20min EMOM Min 1: 5 Thrusters (95/65) Min 2: 10 DB Snatch Min 3: 15 Ball Slams Min 4: 20 Shoulder Taps BodyFit: 110 Warm Up: Heat your meat WOD: 4mins of work followed by 2mins of rest KBS – American (53/35) Box…
Read MoreMay 24, 2017
CrossFit:Â Warm Up: 2rds PA Clean Warmup 10 Ring Rows 10 BTN Push Press Then Split Jerk Footwork Strength: Clean and Jerk Level 1: Heavy Single Level 2: 1RM – Go get a PR! WOD: “Hot Diggity Dog” 5rds 20 Cals – Your choice 10 DB Power Clean (50/35) 10 DB S2OH Hump Day Pump:…
Read MoreMay 23, 2017
CrossFit:Â Warm Up: Overhead/Wrist Mobility PA Snatch Warmup x 2 Barbell Complex x 3 Strength: Snatch Level 1: Heavy 3 / Technique Level 2: Heavy Single *If weight feels good – go get it! Â If not work to a manageable single WOD: “Vive La France” 10min AMRAP 10 Pullups 20 Situps 40 Double Unders (3:1)…
Read MoreMay 22, 2017
We’ll be testing some of our strength pieces this week so be ready to come in and move weight. Â This is week is important since it shows us whether or not our training in working and you’re getting better. Â Let’s go get some PR’s! Warm Up: Chubbs Sequence 3rds :20 Goblet Squat Hold (Heavy) 5…
Read MoreMay 19, 2017
Warm Up: 3rds Deadbug :45 10 Weighted Good Mornings (Build) 6 Bent Over Barbell Row (Build) 3 Speed Deadlifts (Build) Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: 5 x 1 (Build) *Level 2 NO failed reps Choose Your Own Adventure: Flex Sesh: 4 Rounds 8 OH DB Tricep Extension 8/8 DB Bicep…
Read MoreMay 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…
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