Archive for March 2018
March 16, 2018
Week 4 of the Alpha Open! Keep in mind we do the Open in classes all day but FNL is where it’s at. Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.  Next week we’ll finish up the Alpha Open with a little…
Read MoreMarch 15, 2018
CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…
Read MoreMarch 14, 2018
Warm Up: Rack Mobility 3rds PA Clean Warmup (Build) 5/5 Pillar w/ arm reach 10 Front Squat Then 10min for 3 x 3-position Pw Clean (Build) and find starting weight Strength: Power Cleans 10min EMOM – 2 reps *Every 2min add weight* WOD: “Major League” 7min AMRAP Max Rep Wall Ball (20/14) *Top of every…
Read MoreMarch 13, 2018
CrossFit:Â Warm Up: 3rds 10 Banded Pullaparts 10 Kips/Kipping Practice 12 KBS – Russian (Build) 6 Depth Pushups *scale to true pushups* Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Bolt” 6rds 8 Pullups 8 KBS – American (AHAP) 8 Cals AB Rest…
Read MoreMarch 12, 2018
Warm Up: Ankle Circuit 3rds 20 Double Unders / Practice :25 Nose 2 Wall HS Hold 5 Burpee Walkups :25 Goblet Squat Hold 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% – Rest :90 *Weight from 3.5* WOD: “Captain” 21-15-9 HSPU Goblet…
Read MoreMarch 9, 2018
Week 3 of the Open and boy do we have a doozy! Excited to see you all attack this workout today and tonight. Warm Up: Ankle Circuit 3rds 10 Kips/Kipping Practice 10/10 Single Arm Press 10 EB OHS WOD: Open 18.3 For Time 2rds 100 Double Unders 20 OHS (115/80) 100 Double Unders 12 Ring…
Read MoreMarch 8, 2018
CrossFit:Â Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…
Read MoreMarch 7, 2018
Warm Up: 3rds 1:00 Deadbug 10 Feet Elevated Ring Rows 5 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every :30 for 15min *90% of 2.21.18* WOD: “Ja Rule and Ashanti” 5rds 10 Pullups 15 Box Jumps 30 DB Snatch (15R / 15L) *Rotate every :30)
Read MoreMarch 6, 2018
CrossFit:Â Warm Up: 500m Row (Before WB) 3rds 15 KBS – Russian (Build) 10 True Pushups 10 Wall Drill 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *2.27.18* WOD: “Hindsight” 15min AMRAP 3,6,9,12…. KBS – American (53/35) HRPU Cal Row BodyFit: 201 Warm…
Read MoreMarch 5, 2018
Another great Alpha Open last Friday with lots of great scores and even some PR’s. Way to go guy and gals, let’s keep this momentum for the next 3 weeks. Warm Up: Squat Prep 3rds 10 Kips/Kipping Practice 10 Plate Touches :10 Superfriend + 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3…
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