Posted on

November 30, 2018

Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)

Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*

WOD:
Choose your adventure

A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)

B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls

Posted on

November 29, 2018

CrossFit:

Warmup:
3rds
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump  Burpees
10 EB Thrusters

Strength: 15min clock
4×6 Strict Pullup
4×6/6 Weighted Lunges

WOD:
“Styx and Stones”
40 Calorie Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Calorie Row

BodyFit 275:

Warm Up:
3rds
25 Double Unders / Practice
10 KBS (Build to working weight)
10 Straight Leg Lifts
15 Air Squat

WOD:
0-10:00 minutes
21-15-9
Calories Assault Bike
KBS – American (53/35)

10:00-20:00
21-15-9
Calorie Row
Ball Slams

20:00-30:00
42-30-18
Double Unders
Wall Ball

Posted on

November 28, 2018

Warmup:
Shoulder DROM
3rds
10/10 Strict Bottoms Up KB Press
10 Kips / Kipping Practice
4 Broad Jumps
6 Pause Push Press (Build)
*:02 pause at bottom of dip*

Strength: Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Build)

WOD:
“Clothesline”
Courtesy of CFNE
12 min AMRAP
2,4,6…
Push Press (115/85)
T2B
Box Jump

 

Posted on

November 27, 2018

CrossFit:

Warmup:
3rds
PA Clean Warmup (Build)
20 Double Unders / Practice
Wrist/Rack Mobility
Then
3 Position Power Clean (Build)

Strength: Power Clean
All Levels-  Heavy 3
*15min running clock*

WOD:
10 min EMOM
3 Power cleans @ 80%
20 Double Unders /Lateral Hops

BodyFit 274 (Repeat BodyFit 059)

Warm Up:
Ankle Circuit
5min Double Under Practice
3rds
:15 N2W HS Hold
5 Burpee Walkups
10 KBS (Build to working weight)

WOD:
7 min
50 Double Unders (3:1)
25 Walking Lunges
3 Wall Walks

4 min Rest

21-15-9
KBS – Russian (AHAP)
Burpee

4 min Rest

100 Calorie Row

Posted on

November 26, 2018

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
5 :03 Pause Goblet Squats (Build)
Overhead Mobility
8-10 OHS (Build – Light)

Strength: Overhead Squat
All Levels – 5 x 5 (Build)

WOD:
“Sassy Frass”
15-10-5
Front Squat (155/115)
Pullup

Posted on

November 21, 2018

Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am.  There will be no cap for class we’ll accommodate as necessary.

Warm Up:
3rds
1:00 Deadbug
5 Burpee Walkups
8-10 Australian Pullups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Work to a heavy 2
*Weight shoud be heavier than 11.9.18*

Partner WOD: “Mashed Potatoes and Gravy”
3000(MM) – 2750(MF) – 2500(FF) Meter Row
7 Burpees after each rotation
*Partners must rotate every 300m or 250m*

Posted on

November 20, 2018

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

Posted on

November 19, 2018

I want to thank everybody that came out last night to share the evening at Friendsgiving.  As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend.

Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday 1 class at 10am (must sign up to reserve spot) Open gym from 9-12 (open to all members)

Warm Up:
Squat Prep
3rds
20 Double Unders/Practice
6 Strict Pullups
3 Pullunders + 3 FS (Empty Bar)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD: “Turkey Week”
10-8-6-4-2
Squat Clean
10-20-30-40-50
Double Unders (Lateral Hops)

Posted on

November 16, 2018

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there!

Warm Up:
5min Double Under Practice
3rds
10 Banded Pullaparts
10 True Pushups – 6 Depth Pushups
5  Bench Press (Build)

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!*

WOD: “Double Dare”
500m Row
100 Double Unders (3:1)
30/20 Cal Bike
*Can be done in any order*
**Must complete 15 burpees before beginning next exercise*

Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10