Posted on

August 1, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
5 Strict No Jump Burpees
5/5 Knee Hug Walking Lunge
5/5 Dynamic Pushups

Strength: Superset
4 Rounds
6 DB Bench (Build)
6 Pull-ups
*Bench on slight incline

WOD:
7 Min AMRAP
10 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 Ghost”
6 Rounds
Min 1: Row
Min 2: Burpees
Min 3: Double Unders
*Rest 1 minute between rounds

Posted on

July 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PA Snatch Warmup x 2
—————-
3 x 5 Snatch Pullunders
—————–
3 position Hang Snatch + 1 OHS (Build)

Strength: Hang Squat Snatch
All Levels: 5 x 4 (Build)

WOD: “Watch out for that first step, it’s a doozie”
7 – 14 – 21
Hang Snatch (135/95-115/65-95/65)
200m Run

BodyFit 340

Warm Up:
3rds
100m Jog
5/5 ML Stretch (Light)
KBS – American (Build to working weight)
5 High Box Jump

WOD:
Buy-in: 400m Run
30 – 20 – 10
DB Snatch (50/35)
Box Jump (24/20)
Half Time: 800m Run
10 – 20 – 30
American KBS
Situps
Cash-out: 400m Run

Posted on

July 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 Pullaparts
5 Box Jumps + 3 Squats
10 True Pushups
5 Power Cleans (Build)

Strength: DB Bench Press
All Levels – 4 x 8 (Build)
*Slight Incline*

Choose Your Own Adventure:

WOD:
7min AMRAP
7 Box Jumps
7 Burpees
7 Power Cleans (115/85)
*Compare to 7.27.19*

Flex Sesh:
3rds
Max Rep Dips
20 Front Raise
20 Side Raise

Optional Finisher: Accumulate 50 Evil Wheels

Posted on

July 25, 2019

CrossFit and BodyFit: 339

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“Christmas in July”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.
**Compare to 12.18.19



Posted on

July 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 Progression
10 Banded Straight Arm Pushdown
10 Banded Good Morning
10 KBS (Build to working weight)

Strength: Barbell RDL
All Levels – 4 x 8 (Build)

WOD: “Helen”
For Time
3rds
400m Run
21 KBS – American (53/35)
12 Pullups

Posted on

July 23, 2019

CrossFit:

Warm Up:
Overhead / Wrist Prep
PA Snatch Warmup x 2
—————-
3rds
20 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 EMOM
5 Hang Snatch at 80%
10/10 Lateral Hops

BodyFit: 338

Warm Up:
Ankle Circuit
8min AMRAP
20 Double Unders / Practice
5/5 ML Press
10/10 Sin. Arm KBS
10/10 Russian Twists

Skill: KB Snatch

WOD:
7min AMRAP
10/7 Cals AB
10/10 KB Snatch (53/35)
10 Situps
Rest 4min
7min AMRAP
100m Run
10/10 Single Arm KBS
5/5 Rotational Ball Slams
Rest 4min
For Time
100 Double Unders (Lateral Hops)
200m Farmers Carry
100 Double Unders

Posted on

July 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 Prep
3rds
:10 Superfriend + 4 Thrusters
5 Strict No Jump Burpees
10-8-6 OHS (Build)

Strength: Overhead Squat
All Levels: 5 x 3 (Build)

WOD: “Survey Says”
For Time
5-10-15-10-5
Hang Cleans (95/65)
Thruster
Burpee

Posted on

July 19, 2019

Warm Up:
Overhead/Rack Mobility
PA Clean Warmup x 2
————————
Split Jerk Foot work
————————
3rds
3 position clean + 3 Jerks (Build)
20 Double Unders / Practice

Strength: Clean and Jerk
Level 1: Technique
Level 2: Heavy 1 (Heavy for today, but if it feels good, go for a PR!)

WOD:
5 Rounds
2 Squat Cleans (185/135)
1 Clean and Jerk
10 DU
* 5 Minute Cap

Flex:
4 x 15 Reverse Barbell Curls (add weight each set)
4 x 8 Seated Half Press + Full Press (1 Half + 1 Full = 1 Rep)
4 x 8/8 Banded Step-ups