Archive for March 2019
April 1, 2019
Warm Up:Squat Prep 3rds:10 Superfriend into 4 FS (Build):45 Pillar 5 Strict No Jump BurpeesFront Squat Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 1 (Build) WOD: “Pork Loin” 10 Minute AMRAP2, 4, 6, 8…Burpees4, 8, 12, 16…Wallballs (20/14)
Read MoreMarch 29, 2019
Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…
Read MoreMarch 28, 2019
CrossFit Warm Up:10min WAMRAPPA Clean Warmup:15 BB Front Rack Lunge Hold (R&L)100m Run5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) WOD:10 – 8 – 6 – 4 – 2Power Clean (185/135)100m – 200m – 300m – 400m – 500mRun BodyFit 307 Warm Up:Ankle Circuit 8min WAMRAP 20 Double…
Read MoreMarch 27, 2019
Warm Up:3rds1:00 Deadbugs 8 BB Good Mornings (Build)8 Plate Touches 4 Burpee Walkups Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5RM – go for it! WOD:7 Minute Clock800m Row40 Ball Slams (25/20)Max Rep Burpees
Read MoreMarch 26, 2019
CrossFit Warm Up:Overhead Prep3rdsPA Snatch Warmup (3-4-5)10 KBS (Build to working weight) 20 Double Unders / Practice Strength: Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Obstacle Illusion”5 Rounds for Time7 Snatches14 Russian KBS (AHAP)21 Double Unders or 200m Run*Compare to 3.27.18 BodyFit 306 Warm Up:30 Calorie Row 8min WAMRAP8/8 ML Press…
Read MoreMarch 25, 2019
A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was…
Read MoreMarch 22, 2019
This is the last night of Friday Night Lights! Come out to participate and support your fellow Alphaholics in 19.5! We’ll be hanging out afterwards, so feel free to kick back after the workout with friends and maybe some adult beverages.*Update: we will have Todd from Tiny Seed farm at FNL answering any questions you…
Read MoreMarch 21, 2019
Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there! CrossFit Warm Up:Shoulder DROM 8min WAMRAP 10 Banded…
Read MoreMarch 20, 2019
Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open! Warm Up:Shoulder/Rack Prep2rdsPA Clean Warmup (Build)5 Athletic Burpees3 position Clean 5 Pullunders Strength: Hang Power CleanLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Spring…
Read MoreMarch 19, 2019
CrossFit Warm Up:8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 4 (Build) WOD:20 Minute AMRAP5 HSPU5/5 Renegade Rows15 Cal Row10/10 Rotational Ball Slams BodyFit 304 Warm Up: 8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists WOD:20 Minute…
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