Archive for March 2020
March 20, 2020
Make sure to subscribe to our You Tube channel for our virtual white board where we answer any and all questions as we would at any white board session. Also, keep you eyes out for additional content on the channel as we expand our offerings in near future. www.youtube./user/TheTofu88 Alpha @ Home – WOD 5…
Read MoreMarch 19, 2020
Make sure to subscribe to our YouTube channel for more great stuff – virtual whiteboards, movement demos, dad jokes, etc. Click the link below, https://www.youtube.com/user/TheTofu88 Alpha At Home – WOD 4 “Born 2 Run” Option A: Every 2min x 10 – Run 200m Option B: Run for 20min Go outside, enjoy the warmer temps and…
Read MoreMarch 18, 2020
Alpha At Home WOD 3: Warm Up: Get Your Chili Warm – Be Creative 5min WAMRAP 5 Hands Only Inch Worms 2/2 Spidermans:20 Plank Hold WOD:20min EMOM – :30 work / :30 restEven: Renegade Rows / Shoulder Taps Odd: Mt. Climbers Finisher: Accumulate 100 Straight Leg Raises
Read MoreMarch 17, 2020
Happy St. Patrick’s Day! Alpha At Home WOD 2: Warm Up: 5min WAMRAP 3 Burpee Walkups 6/6 Reverse Lunges 20 Jumps – Double Unders or Lateral Hops WOD: 17min AMRAP17 Burpees17 Step Ups*17 Double Unders***Alternative – stairs 2 at a time**Alternative – 34 Lateral Hops Finisher: Accumulate 50/50 Imaginary MB2T*If you have an object of…
Read MoreMarch 16, 2020
Alpha At Home WOD 1: Warm Up: 5min EMOM 10 Squats 5/5 Shoulder Taps 5 Strict Burpees WOD: For Time 2rds75 Squats 50 Situps 25 Pushups 10/10 Walking Lunges 10 Burpees Finisher: 100 Russian Twists *Add weight if possible*
Read MoreMarch 14, 2020
Team WOD:Teams of 33 Rounds 4:00 Max Calorie Row 3:00 Max Burpees Over Rower 2:00 Max DB Box Step-Overs *one works at a time, can break up any way Hero WOD:“Felix the Cat” 6 Rounds for Time 9 Burpees 9 Box Jumps 9 Pull-ups 9 Thrusters (95/65) 9 T2B *Supposed to be done with a…
Read MoreMarch 13, 2020
QuickFit Warm Up:2rds 5 Burpee to Squat 5/5 KB Arm Bar 10 Scapular Push-Up on Elbows WOD: CrossFit: Warm Up:Shoulder Prep 3rds 5 Burpee to Squat5/5 KB Arm Bar 6 Bench Press @ 50% 1 RM Bench Strength: Bench Press4 x 6 (Build) Choose Your Own Adventure: WOD: Every 3min for 5rds 1min Max Meter Row…
Read MoreMarch 12, 2020
CrossFit Warm Up:Shoulder/Lunge Prep 3 rds 10 DU Practice 3 Pull-Up Negatives (jump to top if needed) 6/6 RNT Reverse Lunge Strength: 15min Clock Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total* BB Front Rack Lunges – 4 x 6/6 WOD:Total Work: 40 T2B 80 Front/Back KB Lunges 160 Double…
Read MoreMarch 11, 2020
QuickFit Warm Up:2rds 10m Quadruped Crawl 10 KB Kang Squat 10 Hollow or Bent Hollow Rocks WOD:2rds 50 Ball Slams 25 Cals AB 50 Situps 25 Cals AB *15min Cap* CrossFit: Warm Up:OH Shoulder Prep 10 Squat Therapy 3×5 Snatch Grip Behind the Neck Push Press @ 50%, 60%, 70% of 1RM PP 3 From…
Read MoreMarch 10, 2020
CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…
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