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March 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 Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5RM

Choose Your Own Adventure:
WOD:
10 Minute AMRAP
8 T2B
12 Box Jumps (24/20)
8/8 Single Arm DB Clean + Press (50/35)

FLEX:
4 Sets of Each (Any Order)
8 Leg Raises with 3s Negatives
5/5 Double Arm Bottoms-up KB Press
Then
Seated Box Jump: 3 x 3 (Build)

Posted on

March 28, 2019

CrossFit

Warm Up:
10min WAMRAP
PA Clean Warmup
:15 BB Front Rack Lunge Hold (R&L)
100m Run
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

WOD:
10 – 8 – 6 – 4 – 2
Power Clean (185/135)
100m – 200m – 300m – 400m – 500m
Run

BodyFit 307

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
1rd of Cindy

WOD:
25 Minute AMRAP
400m Run
50 Double Unders
3 Rounds of Cindy
*1 Round of Cindy = 5 Pull-ups, 10 Pushups, 15 Air Squats)

Finisher: 50 MB2Toes

Posted on

March 26, 2019

CrossFit

Warm Up:
Overhead Prep
3rds
PA Snatch Warmup (3-4-5)
10 KBS (Build to working weight)
20 Double Unders / Practice

Strength: Hang Power Snatch
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Obstacle Illusion”
5 Rounds for Time
7 Snatches
14 Russian KBS (AHAP)
21 Double Unders or 200m Run
*Compare to 3.27.18

BodyFit 306

Warm Up:
30 Calorie Row
8min WAMRAP
8/8 ML Press
10 Plate Touches
5/5 Knee Hug Walking Lunge
:20 Nose to Wall HS Hold

WOD:
10 Wall Walk (50/35)
20 Cal Row
15/15 DB Snatch
40 Cal Row
50 DB Walking Lunge
40 Cal Row
15/15 DB Snatch
20 Cal Row
10 Wall Walk

Posted on

March 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 a lot of great food and even better company. You all rock!

Warm Up:
Squat Prep
3rds
5/5 Pillar with arm reach
5 :02 Pause Goblet Squat (Build)
5 Squat Clean + 1 FS (Build to heavy)

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

Partner WOD:
10 Rounds for Time
10 Sandbag to Shoulder
Max Cals Assault Bike
*Alternate Rounds, Both Work Simultaneously*

Posted on

March 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 have regarding the CSA this summer. If you can’t make it shoot me any questions you have and I’ll make sure to get an answer*

Warm Up:
Squat and OH Prep
3rds
8 Kips / Kipping Practice
8 :03 Pause Goblet Squat (Build)
8 Thrusters (Build to working weight)

WOD: 19.5
For Time
33-27-21-15-9
Thruster (95/65)
C2B Pullups
*20min time cap*

Posted on

March 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 Pullaparts
:50 Plank with pushup
5 Bench Press (Build)

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

WOD:
20 Minute Clock
10/10 Get-up Sit-ups
8/8 Hammer Curls
1 Minute Assault Bike for Calories
*Work to complete a few rounds – Treat it like active recovery*

BodyFit 305

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*
**Compare to 3.8.18 – BodyFit 202**

Posted on

March 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 Prep
2rds
PA Clean Warmup (Build)
5 Athletic Burpees
3 position Clean
5 Pullunders

Strength: Hang Power Clean
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Spring Cleaning”
0-5 Minute
40 Hang Power Cleans (135/95)
5-10 Minute
30 Power Cleans
10-15 Minute
20 Squat Cleans

Posted on

March 19, 2019

CrossFit

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

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

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

BodyFit 304

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

Finisher: 25 Floor Wipers