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

Posted on

May 9, 2019

CrossFit

Warm Up:
8min WAMRAP
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Plate Touches (Build)
:10 AB Sprint

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD: “Gator don’t play no s***”
6 Minute AMRAP
12 Box Jumps (24/20)
12 Ball Slams (25/20)
Rest 4 Minutes
6 Minute AMRAP
8 Cal AB
8 Pull-ups
*Compare to 05.10.2017*

BodyFit 320

Warm Up:
Coaches Choice

WOD: “Christinith”
Every 2 Minutes x 10
10/7 Cal AB
15 American KBS (53/35)

Optional Finisher:
Accumulate 50 Standing Teapots and 50 Evil Wheels