Posted on

February 17, 2020

QuickFit

Warm Up:
2rds
10/10 Tall Plank Lateral Crawl
10 Burpee to AKBS
10 3sec Pause Jump Squats

WOD:
15-12-9-12-15
Devil Press (35/20)
Box Jump Over

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m/Arm Single Arm KB Front Rack Carry
10 3sec Pause Jump Squats
5 Tempo 3311 Front Squat (build)

Strength: Front Squat
3 x 3 (Build) *Heavier than 2.10.20*

WOD:  
15-12-9-12-15
KBS – American (72/53)
Box Jump Over
*KB is meant to be HEAVY*

Posted on

February 14, 2020

QuickFit

Warm Up:
Warm Up Your Chipper Movements

WOD:
Buy In: 25 Cals AB
Pick 1 of the CrossFit Chippers to complete on your own
Cash Out: 25 Cals AB

CrossFit:

Warm Up:
Coach Led Mobility
Each Partner Warms Up Their Chipper Movements

Choose Your Own Adventure:

Valentine’s Day Partner WOD:
Buy In: 50/35 Cals AB while partner holds plank
Partner 1:
50 Box Jumps (24/20)
50 KBS – American (AHAP)
50 Situps
50 Deadlifts (155/115)
50 Burpees
Partner 2:
50 Pullups
50 OH Lunges (45/25)
50 HRPU
50 Wall Balls (20/14)
50 Double Unders (Lateral Hops)
Cash Out: 50/35 Cals AB while partner holds plank

*For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed – once a partner starts a movement they must perform all 50 repetitions.*

Valentine’s Day Flex:
3 Rounds
10/10 Alternating Pushups with Clap
20/20 Back-to-Back Russian Twist Medball passes (10R+10L each)
1/1, 2/2, 3/3… 8/8 Alternating Barbell Buddy Curls

Posted on

February 7, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10m Quadruped Crawl
5 Burpee to AKBS
10 Ring Face Pulls

WOD:
500m Row
50 KBS – American
300m Row
30 Burpees
100m Row
10 Devil Press

CrossFit:

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
5 Floor Press (Build)

Strength: Floor Press
4 x 6 (Build) *Heavier than 1.24.20*

Choose Your Own Adventure

Partner WOD
100 Cals AB
80 Cals Rower
60 Burpees
40 Cals Rower
20 Cals AB
*Partners Rotate every min Chipper style

Flex:
3 Rounds 7/7 DB Rows (Straight + Heavy w/ good form)
10 Barbell Reverse Curls
*Cash in or out with 100 empty bar bench press (in as few sets as possible)

Posted on

January 30, 2020

CrossFit

Warm Up:
Low back/hip/glute activation prep
3 rds (10:00 cap)
10 Goblet Squats
10 Tuck Jumps
10 AKBS (build)

WOD: “Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*12.31.18*

QuickFit

Warm Up:
2 rds (5:00 cap)
10 Goblet Squats
10 Tuck Jumps
10 AKBS (build)

WOD: “Reverse Morrison”
10-20-30-40-50
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*20min Cap*

Barbell
Strict Pull Ups 4xMR
Alternating DB Curls 4×6/6 (Build)
Superset 4x:
a) 8/8 DB Row (Straight)
b) 8/8 BW Bulgarian Split Squat
Barbell Drag Curls – 4×10
Straight Bent Over DB Flys – 4×10 (Straight)
Medball Toss Russian Twist – 4×8/8

Posted on

January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

January 6, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 Goblet Squat
10 KBS – American (build)
10 Rebounding Tuck jumps

WOD:
16min AMRAP
10/7 Cals AB
20 KBS – Russian
10 Box Jumps

CrossFit:

Warm Up:
Squat Prep – coaches choice
3rds
10:00 cap
10 Banded Front Rack Squat
10 KBS – American (build)
10 Rebounding Tuck jumps
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 6 @ 80%
*12.30.19*

Partner WOD:
10min AMRAP
10 Cals AB
20 KBS – American
10 Box Jumps
*Alternate movements*

Posted on

September 19, 2019

CrossFit

Warm Up:

Strength:
Barbell Lunges 4 x 5/5
*Heavier than 8.15.19*

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

BodyFit

Warm Up:

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs (24/20)
150 Situps
*1st couplet must be completed before starting 2nd couplet and 2nd couplet must be completed before starting 3rd couplet. Both partners work at the same time, rotation is up to pair.*

Posted on

September 12, 2019

Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there!

BodyFit

Warm Up:
Hip Mobility
8min WAMRAP
5/5 Knee Hug Walking Lunge
10 Squat Progression
10 KBS – (Build)
:45 Plank

Partner WOD: “What comes before part B?”
Part A
150 Wall Balls
150 KBS – American
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs
150 Situps
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

CrossFit

Warm Up:
3 Rounds
10 Banded Pull-Aparts
10 Plank Scap Presses
5 Strict Burpee Walkups
:45 Plank

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 6 (Build)

WOD:
12min AMRAP
12/10 Cal Row
4,8,12…Burpees

Barbell Only:

Reverse Shrugs 3 x :20
Rear Delt Fly 3 x 20

Chins Ups: 3 x MR

Bent Over Rows: 4 x MR (Build) *Goal is to end up at 80% of BW*

DB Shrugs: 5 x 12 *:03 hold at top*

Posted on

September 3, 2019

*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!*

CrossFit

Warm Up:
DROM
3 Rounds
6/6 Bottoms up KB press
10 Plate Touches
8 KBS – Russian (Build)
Double Under Practice

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

WOD:
5 Rounds
5/5 Rotational Ball Slams (25/20)
15 KBS – Russian (AHAP)
20 Double Unders (3:1)
Rest :60

BodyFit 350

Warm Up:
3 Rounds
20 Double Unders/Practice
10 American KBS
8 Pushups
8 Ring Rows
5/5 Lunges

WOD:
50 Double Unders
50 American KBS
50 DUs
50 HRPUs
50 DUs
25/25 KB Lunges
50 DUs
25/25 KB Rows
50 DUs
500m Suitcase Carry

Barbell Class:
Bench Press – 5RM *for today*
MR Weighted Dips (25#) x 3 – score total reps
Seated Incline DB Press – 3 x 20