Archive for April 2019
April 17, 2019
Warm Up:3rds1:00 Deadbug 8 Ring Rows *Elevate feet if necessary*8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3 x 3 (Build)*Heavier than 4.5.2019* WOD: “die Flasche”1 Minute On, 1 Minute Off100 Cal Assault Bike*Compare to 8.14.2018*
Read MoreApril 16, 2019
CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…
Read MoreApril 15, 2019
Warm Up:Squat Prep 3rds10 Kip Progression10 KBS (Build)3 x 1 Squat Clean + 2 Front Squat (Build)Back Squats Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Find a Heavy 3 then 1 Drop Set @ 80% WOD: 5 Squat Cleans (135/95)20 T2B5 Squat Cleans30 Dumbbell Snatch (50/35)5 Squat Cleans40 Russian KBS (AHAP)5 Squat Cleans50…
Read MoreApril 12, 2019
Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best! Warm Up:Shoulder DROM & Ankle Circuit 10min WAMRAP20 Double Unders / Practice10 True Pushups 10 KBS – (Build)Bench Press Strength: Bench PressLevel 1:…
Read MoreApril 11, 2019
Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…
Read MoreApril 10, 2019
Warm Up:OH Prep Split Jerk Footwork8min WAMRAP5 :02 Pause Jerks (Build)10/10 Standing Teapots (Heavy)5 High Box Jumps Strength: JerkLevel 1: TechniqueLevel 2: Find a Heavy 5*Split or Push Jerk* WOD: “La Calavera”6 Rounds for Time10/10 Alternating Single Arm DB Press (40/25)10 Box Jumps (24/20)100m Run
Read MoreApril 9, 2019
CrossFit Warm Up:Rack Prep PA Clean Warmup x 2 Then3rds3 position Clean (Hip – Hang – Low Hang) – Build 20 Double Unders / Practice Strength: Low Hang Power CleanLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “La Botella”12 Minute EMOM3 Position Clean (Hip, Hang, Full)10 Lateral Hops*Add weight every 3 minutes* BodyFit 310…
Read MoreApril 8, 2019
Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best! Warm Up:Squat Prep 3rds10 Scap Progression:10 Superfriend into 4 FS :10 Hollow Hold Back Squats Strength: Back SquatLevel 1: 3…
Read MoreApril 5, 2019
Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…
Read MoreApril 4, 2019
CrossFit Warm Up:3rds:15 BB Front Rack Lunge Holds (R&L)5/5 Pillar to Press up10 DB Side Raises 5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build)*Heavier than 3.28.19* WOD: “Lincoln Hawk”6 RoundsDown and Back Single Arm Front Rack KB Carry10 Single Arm Front Rack KB Step-ups*Alternate Arms Each Round BodyFit…
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