Archive for October 2018
November 1, 2018
CrossFit and BodyFit: 268 Warm Up: Heat Your Meat 3rds :45 Plank 10 Banded Pulls 10 Plate Touches Partner WOD: “Peanut Butter and Chocolate” Buy In: 50 Cals AB 50 Cals Rower 100 Ball Slams 100 Renegade Rows (R+L=1) Cash Out: 50 Cals AB 50 Cals Rower *Both partner must bike and row in BOTH…
Read MoreOctober 31, 2018
Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:) Warmup: 3rds 1:00 Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed Deadlifts Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 *Compare to 9.28.18* WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20…
Read MoreOctober 30, 2018
CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…
Read MoreOctober 29, 2018
Warm Up: Squat Prep 3rds 2/2 Leg Cradle Lunge Step Vert Flex/Ext 6 Strict Pullups :30 Side Pillar R & L 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 @ 80% *Rest :90* WOD: “Zombie Walk” 9min AMRAP 6/6 Single Arm KB Walking Lunge (AHAP)…
Read MoreOctober 26, 2018
Warm Up: 3rds 20 Double Unders/Practice 10 Banded Pullaparts 10 True Pushups – 5 Depth Pushups 15 Air Squats Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Heavier than 10.12.18* WOD: “Two Times Two Times” 50-40-30-20-10 Wall Balls (20/14) Situps Double Unders (3:1) *20min cap*
Read MoreOctober 25, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…
Read MoreOctober 24, 2018
Warm Up: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 5 Strict No Jump Burpees 10 Plate Touches (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Build) Partner WOD: “Ham and Cheese” For Time 2000 (MM) – 1750 (MF) – 1500m (FF) Row :45 on :15 transistion 100…
Read MoreOctober 23, 2018
CrossFit:Â Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) Rack Mobility – Individual Strength: Low Hang Clean Level 1: Technique Level 2: Set of 3 WOD: “The Waltz” Every 3min x 4 5 Power Cleans (135/95) 10 Box Jumps 15/10 Cals AB BodyFit: 265 Warm Up: 8min WAMRAP :15 Lunge Hold (R&L)…
Read MoreOctober 22, 2018
Warm Up: Squat Prep 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 DB Push Press 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: 9.29.18 Courtesy of CF Linchpin 11min AMRAP 30 Double Unders (3:1) 7 T2B 7 DB Squat (50/35)…
Read MoreOctober 19, 2018
Reminder: FREE Community WOD tomorrow morning at 9:30am. Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much. Members welcome at both workouts, guests welcome at 9:30am Warm Up: Deadbugs 1:00 on/off x 3 3rds 6 Strict Pullups 8 BB Good Mornings…
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