Posted on

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

Posted on

November 17, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there!

CrossFit:

Warm Up:
3rds
3 way Pillar Series
12 Banded Good Mornings
8 Strict Pulls
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 90% of 3RM

Choose Your Own Adventure:

A) WOD:
250m Row
20 Pullups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row

B) Flex Sesh:
4 x Circuit
8 BB Curls
:30 Side Pillar R
8 Bent Over BB Row
:30 Side Pillar L

BodyFit: 164

Warm Up:
Row 500m
3rds
15 Air Squats
10 DB Push Press

WOD: “Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20in)
Push Press (75#)
Row (Calories)

Posted on

November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

Posted on

March 24, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight!

Warm Up:
500m Row – easy pace
5min WAMRAP
10 Kips/Kipping Practice
Child’s Pose Progression
15 Air Squats

Skill:
Med Ball Clean

WOD:
Alternating E2MOM x 6
A)
250m Row
Max Rep Pullups
B)
100m Sprint
5 T&G Squat Cleans (95/65)