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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

May 31, 2019

Don’t forget Saturday begins Friends and Family week. Bring that person you know will love Alpha and show them why they should join the Alpha family.

Warm Up:
Heat Your Meat – 3min
Shoulder DROM
3rds
8/8 ML Press
8/8 Single Arm KB Swing (Build)
8/8 Single Arm DB Jerk

Strenght: Landmine Press
All Levels: 4 x 8 (Build)

Partner WOD: “Showers and Flowers”
800m Run
80 DB Hang Snatches (50/35)
600m Run
60 DB Hang Snatches
400m Run
40 DB Hang Snatches
*Partners run together, split DB Snatches*

Posted on

May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)

Posted on

October 2, 2018

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

 

Posted on

August 23, 2018

CrossFit: 

Warm Up:
Parnter Mobility
PVC Positions
BB Complex – 3-position Snatch +3 OHS (Build)

Strength: Squat Snatch
All Levels: Technique
*Sets of 3 building in weight*

WOD: “Nancy”
5rds
400m Run
15 OHS (95/65)
*Compare to 4.5.17*

BodyFit: 248

Warm Up:
Squat Prep
3rds
10/10 Bottoms Up KB Press
8/8 Getup Situp
10 Plate Touches
10 Goblet Squat (Build)

WOD: “Hot Rod” – Coutrest of CFNE
24-20-16-12
Calorie AB
Alternating DB Snatch (50/35)
Calorie AB
DB Goblet Squat (50/35)

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July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

Posted on

July 5, 2018

CrossFit: 

Warm Up:
8min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build)
5 Strict Chin Ups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
16min EMOM
Min 1: 50 Odd Object Carry
Min 2: 40ft Burpee Broad Jump
Min 3: 10/7 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB