CrossFit:
Warm Up:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
Overhead Mobility
Strength: Hang Power Snatch
Level 1: Technique
Level 2: Heavy 3
WOD: “Bring it on”
12min AMRAP
4 Hang Power Snatch (80%)
2,4,6,8….
Box Jumps (24/20)
MB2T
Cooldown: 5min
BodyFit: 259
Warm Up:
Heat Yo Meat
3rds
Hip Mobility
15 Strict Knee Raises
100m Jog
WOD: “Amphibious”
Courtesy of CFNE
3rds
200m Farmers Carry (53/35)
400m Run
800m Row
Cooldown: 5min
Alpha Happy Hour this coming Friday at ???. Come out enjoy your fellow Alpha members outside of the gym and meet our new members and welcome them to the family. Festivities begin when you get there, I’ll be down following evening classes. Hope to see you there!
Warm Up:
Squat Prep
5 Strict Pullups
:10 Superfriend + 4 Thrusters (Build)
3 position Squat Clean
Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 @ 80% – Rest :90
*Use weight from 9.24*
WOD: 10min EMOM
5 Clusters (95/65)
Warm Up:
1:00 on / 1:00 off – Deadbugs x 3
3rds
8 KB Good Mornings
8 Australian Pullups
5 Deadlifts (Build)
Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 5 (Build)
Choose Your Own Adventure:
WOD:
500-400-300-200-200m Row
*Between rows 10 burpees*
**10min cap**
Flex:
4 x 8 DB Pullovers (Heavy)
4 x 8/8 Hammer Curls
Finisher: 50 Supermans
CrossFit:
Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)
Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*
Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*
BodyFit: 258
Warm Up:
Get Your Chili Warm
Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches
WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower
Warm Up:
Ankle Circuit
Squat Prep
3rds
20 Double Unders /Practice
1rd Cindy (Progress to workout standards)
WOD: “Preachers Daughter”
20min AMRAP
5 C2B Pullups
10 HRPU
15 Single Arm Squat (50/35)
20 Double Unders (Lateral Hops)
*Compare to 9.26.18*
Cooldown: Shoulders, Hips, Calves
CrossFit:
Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)
Strength: Hang Power Clean
Level 1: Technique
Level 2: Heavy 3
WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk
Cooldown: Lumbar and Biceps stretch
BodyFit: 257
Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)
Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*
Warm Up:
Squat Prep
2/2 Leg Cradle Lunge Step Vert Flex/Ext
10/10 Partner Russian Twists
5 Front Squat (Build)
Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%
WOD: “The Caboose”
10-8-6-4-2 – Overhead Front/Back Lunges
20-16-12-8-4 – Rotational Ball Slams
Cool Down: Hamstring & Lumbar Stretch
Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try. Bring your friends, family, co-workers, etc. who have been asking you why you look so good. Both classes are open to Alpha members but 8:30am class is for members only.
Warm Up:
3rds
10 Banded Pullaparts
:15 Hollow & Arch Holds
10 Kips /Kipping Practice
Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x3 (Straight)
*Heavier than 8.14.18*
WOD: “Remix”
Workout performed using tabata intervals
5rds
T2B
Box Jumps (24/20)
Pullups
Cals AB
Rest 1min
Cool Down: 5min
CrossFit:
Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup
Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges
Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates
Cool Down: 5min
BodyFit: 256
Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees
WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees
Cool Down: 5min
Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout. If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class. All levels are welcome and encouraged. The 8:30am class will be members only (jacket optional).
Warm Up:
3rds
1:00 Deadbug Progression
5 Strict Pullups
10 BB Good Mornings (Build)
5 Deadlifts (Build)
Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 7
Tester:
Max Effort 5oom Row
*2 Attempts to set your fastest 500m row*
Cool Down: 2min Row (Slow)
