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February 28, 2019

CrossFit

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Straight Arm Pushdowns
10 True Pushups
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 8 (Build)

WOD:
For Completion:
3/3 Turkish Getups (Build)
10 Supine Ring Rows
10 Evil Wheels
* 15 Minute Clock*

BodyFit 299

Warm Up:
10min WAMRAP
8/8 ML Stretch
8 Strict No Jump Burpees
8 KBS (Build to working weight)
4 Broad Jumps

WOD:
4 Rounds
10 Cal Assault Bike
10 Burpees
Rest 4 Minutes
2 Rounds
20 Cal Assault Bike
20 Russian KBS
20 Box Jumps (24/20)
Rest 4 Minutes
1 Round
40 Cal Assault Bike
20/20 DB Snatch

Posted on

February 27, 2019

Warm Up:
2rds
PA Clean Warmup
Rack / Hip Mobility
5 EB Pullunders
—————————
3 Position Squat Clean (Build)

Strength: Squat Clean
Level 1: Technique
Level 2: Heavy 1 (If it feels good, go for a PR!)

WOD:
Every 0:30 for 8 Minutes or Failure
1 Bear Complex (115/85)
*1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press*

Posted on

February 26, 2019

CrossFit

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
6 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 5 x 2 (Build)

Partner WOD:
2 Rounds for Time
50 Devil Presses
50 T2B
50 Walking Lunges
150 Double Unders (3:1)

BodyFit 298

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
10 KBS – American (Build)

WOD:
10 Devil Presses
25 T2B
10 Devil Presses
50 DB Push Press
10 Devil Presses
75 Walking Lunge
10 Devil Presses
150 Double Unders (3:1)
10 Devil Presses

Posted on

February 21, 2019

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not too late to sign up and get that sweet tee!!

CrossFit

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
—————–
5 EB Pullunders x 2
——————-
BB Complex – 3-position Snatch + OHS x 3 (Build)

Strength: Squat Snatch
Level 1: Technique
Level 2: Heavy 2

Partner WOD:
“Up the Creek without a Paddle”
Max Cal Row
0:45 on, 1:15 off
*8 rounds each*

BodyFit 297

Warm Up:
Get Your Chile Warm

Partner WOD:
“Prestige Worldwide”
10 Minute Clock
Max Cal Row
*Split work any way*
REST 4 Minutes
10 Minute AMRAP
12/8 Cal AB
6 Burpees
*Both partners work at the same time*

Finisher:
Accumulate 50 of each:
Evil Wheels
Getup Situps

Posted on

February 19, 2019

CrossFit

Warm Up:
10min AMRAP
20 Double Unders / Practice
8/8 Single Arm Press
10 KBS – Build to working weight
10/10 Russian Twists

Strength: Landmine Press
All Levels: 4 x 8 (Build)

WOD:
12 Minute AMRAP
5/5 Rotational Ball Slams
15 American KBS (53/35)
30 Double Unders (3:1)

BodyFit 296

Warm Up:
5min: Double Under Practice
Then
8min WAMRAP
10 Scap Progression
8 True Pushups
10 KBS – Build to working weight

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Russian KBS (AHAP)
20 Double Unders (3:1)

Posted on

February 18, 2019

The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all day on Friday and is completely scaleable for all levels. It will give everyone a chance to participate. Sign up next to the whiteboard and feel free to ask a coach about it if you need more information!
https://games.crossfit.com

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 FS
:45 Plank
5/5 Knee Hug Step Lunge

Strength: Front Squat
Level 1: 3 x 5
Level 2: 5 x 5 (Build)
*Tempo 0:03 down, 0:02 hold*

WOD:
4 Rounds for Time
10/10 Barbell Front Rack Lunges (95/65)
10/10 Mountain Climbers