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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 Buy In and Cash Out*
**Must complete ball slams before renegade rows**

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October 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 Pushups
10 Pullups
*Compare to 6.16.18*

 

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October 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 Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

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October 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:
3rds
:40 Plank with pushup
10/10 Getup Situp

WOD:
2rds
Tabata Intervals – Rest 1min between movements
Cals AB
Burpees
Meter Row

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October 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 Burpees
*Min. sets of 5*
8rds
5 Pullups
10 Ball Slams
*Alternate rounds*

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October 23, 2018

CrossFit: 

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)
10 KBS (Build)
8 True Pushups
6 Box Jumps

Skill: KB Snatch

WOD:
For Time
60 Box Jumps (24/20)
30/30 KB Sntach (53/35)
60 KBS – American
30/30 Goblet Lunges
60 HRPU
*Every 4min 20/14 cals on AB/Rower*

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October 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
10 KBS – American – Build
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 1 every :30 for 5min
*Same weight as 10.10*

Choose Your Own Adventure:

WOD:
8min AMRAP
2,4,6,8…
Pullups
DB Snatch (50/35)
DB Reverse Lunge

Flex:
3rds
8 Pendlay Rows
12 DB Shrugs
MR Bulgarian Split Squat (R&L)