Archive for July 2019
August 1, 2019
CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…
Read MoreJuly 31, 2019
Warm Up:Ankle Circuit 3rds:55 Deadbug :20 HS Hold 6 Strict Pullups Deadlifts 20 Double Unders / Practice WOD: “Bradshaw”10 Rounds for Time3 Handstand Push-Ups6 Deadlift (225/155)12 Pull-Ups24 Double Unders
Read MoreJuly 30, 2019
CrossFit Warm Up:Overhead/Rack MobilityPA Snatch Warmup x 2—————-3 x 5 Snatch Pullunders—————–3 position Hang Snatch + 1 OHS (Build) Strength: Hang Squat SnatchAll Levels: 5 x 4 (Build) WOD: “Watch out for that first step, it’s a doozie”7 – 14 – 21Hang Snatch (135/95-115/65-95/65)200m Run BodyFit 340 Warm Up:3rds100m Jog 5/5 ML Stretch (Light)KBS –…
Read MoreJuly 29, 2019
Warm Up:Squat Prep3rds5-10-15 Calorie Row:30 Pillar :10 Superfriend + 4 FS Front Squats Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 8 Min EMOM, 2 Reps from the floor*Heavier than 7/15 WOD:10 Minute EMOMEven: 15 Wallballs (20/14)Odd: 15 Cal RowCompare to 11.12.2018
Read MoreJuly 26, 2019
Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square! Warm Up: 10min WAMRAP 10 Banded Pullaparts5 Box Jumps + 3 Squats10 True Pushups5 Power Cleans (Build) Strength: DB Bench PressAll Levels – 4 x 8 (Build)*Slight Incline*…
Read MoreJuly 25, 2019
CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19
Read MoreJuly 24, 2019
Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes. Warm Up: 3rds:50 Deadbug 10 Scap Progression10 Banded Straight Arm Pushdown10 Banded Good Morning 10 KBS (Build to working weight) Strength: Barbell RDLAll Levels – 4 x 8 (Build) WOD: “Helen” For Time 3rds400m…
Read MoreJuly 23, 2019
CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…
Read MoreJuly 22, 2019
This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there. Warm Up: Overhead Prep3rds:10 Superfriend + 4 Thrusters 5 Strict No Jump Burpees10-8-6 OHS (Build) Strength: Overhead Squat All Levels: 5 x 3 (Build) WOD: “Survey…
Read MoreJuly 19, 2019
Warm Up:Overhead/Rack MobilityPA Clean Warmup x 2 ————————Split Jerk Foot work————————3rds3 position clean + 3 Jerks (Build)20 Double Unders / Practice Strength: Clean and JerkLevel 1: TechniqueLevel 2: Heavy 1 (Heavy for today, but if it feels good, go for a PR!) WOD:5 Rounds2 Squat Cleans (185/135)1 Clean and Jerk10 DU* 5 Minute Cap Flex:4…
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