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December 18, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Mountain Climbers
25 Miniband Prone Straddle
10 Windshield Wipers

Partner WOD:
10/7 Cals AB
10,10,8,8,6,6,4,4,2,2
Burpees
*Partners rotate when cals are done*
**Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25 Miniband Prone Straddle
10 Windshield Wipers
10 DB Hip Thrusts (on bench)
5/Arm Alternating DB Bench Press (hold is at top) (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 1RM Go get a PR!

WOD:
Tester: 1min AB

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May 22, 2019

Reminder: Please don’t forget to sign up for your Murph heat time next Monday. Sign up early to reserve your desired time slot, once they are filled that’s it. See a coach with any questions.

Warm Up:
3rds
10 Banded Pullaparts
4 Burpee Walkups
10/10 Single Arm KB Swing (Build)
6 True / Dynamic Pushups
Bench Press

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD: “Kettlebell Krazy”
5rds
10/10 Single Arm KB Swing (AHAP)
1 Length Suitcase Carry (+1 length each round)
10-8-6-4-2 Burpees

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May 20, 2019

Test Week! We’ll be getting after Squat, Bench and Deadlift this week so be ready to come in, hit some PR’s and see how much you’ve progressed over the last few months. Excited to see what you all do.

Warm Up:
Squat Prep
3rds
6 Strict Pullups
5 Tempo Goblet Squats (:03 down, :02 hold)
Back Squats

Strength: Back Squat
Level 1: 3RM
Level 2: 1RM
Got get a PR!

WOD: “Karen”
For Time
150 Wall Balls (20/14)
*Compare to 5.14.18*

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December 21, 2018

Today we test the CrossFit Total, yes!  We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift.  Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  
Also, if you ordered the new Alpha sweatshirts they are in and ready to be picked up.  

Warmup: 
Squat Prep
3rds
6 Strict Pullups
8 BB Good Mornings (Build)
10 Pillar to Press Up
5 Back Squat (Build)

Tester: CrossFit Total 
3 attempts at 1RM Back Squat – Strict Press – Deadlift
Go get some PR’s!

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November 16, 2018

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there!

Warm Up:
5min Double Under Practice
3rds
10 Banded Pullaparts
10 True Pushups – 6 Depth Pushups
5  Bench Press (Build)

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!*

WOD: “Double Dare”
500m Row
100 Double Unders (3:1)
30/20 Cal Bike
*Can be done in any order*
**Must complete 15 burpees before beginning next exercise*

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October 15, 2018

This Saturday 9:30am FREE Community WOD.  If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why!

Warm Up:
Squat Prep
3rds
10 Banded Pulls
5 :05 Pause Goblet Sqauts
2 Squat Cleans + 3 Front Squats (Build to working weight)

Strength: Front Squat
Level 1: 3RM
Level 2: 1RM
*Compare to 5.21.18*

WOD:
9-6-3 – Squat Clean (165/115)
30 Lateral Hops
*Compare to 10.18.17*

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August 31, 2018

Warm Up:
Overhead Prep
3rds
PA Clean Warmup (Build)
2/2 Knee Hug Lunge Step Vert Flex Ext
5 Box Jumps (AHAP)
Then
3 x 3 Clean and Split Jerk

Strength: Clean and Jerk
All Levels: 1RM
*This is a test – go get a PR!

Choose Your Own Adventure:

WOD:
10/10 DB Snatch (50/35)
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 Single Arm DB Press
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 DB Snatch

Flex Sesh:
4 x Standing DB Press (AHAP)
4 x Starr Shrugs (AHAP)
Finisher: 50 Evil Wheels

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August 24, 2018

Warm Up:
Deadbugs 1:00/1:00 x 3
3rds
8 BB Good Mornings
8 Austrailan Pullups
5 Box Jumps (AHighAP)
5 Deadlifts (Build to heavy)

Strength: Deadlift
Level 1: 3RM
Level 2: 1RM – Go Get a PR!

Choose Your Own Adventure:

WOD: Faceoff Retest
For Time
250m Row
20 Cals AB
12 Burpees

Flex Sesh:
4x Superset
8 Hex Press – AHAP
8 DB Pullovers – AHAP
Then
4 x 8/8 Hammer Curls

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May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run

 

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March 2, 2018

Don’t forget we will be running the Open workout 18.2 all day during classes and this evening at FNL.  If you are unable to make it in today tomorrow at 10am we will run makeups.  Hope to see you all tonight!

Warm Up:
3rds
PA Clean Warmup (Build)
10 Goblet Squat
5 Burpee Walkups
10 Tuck Jumps

WOD:
Open 18.2 & 18.2A
12min
1,2,3…8,9,10
Dumbbell Squats (50/35)
Bar Facing Burpees
Immediately into
1Rm Clean