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February 19, 2019

CrossFit

Warm Up:
10min AMRAP
20 Double Unders / Practice
8/8 Single Arm Press
10 KBS – Build to working weight
10/10 Russian Twists

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

WOD:
12 Minute AMRAP
5/5 Rotational Ball Slams
15 American KBS (53/35)
30 Double Unders (3:1)

BodyFit 296

Warm Up:
5min: Double Under Practice
Then
8min WAMRAP
10 Scap Progression
8 True Pushups
10 KBS – Build to working weight

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Russian KBS (AHAP)
20 Double Unders (3:1)

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January 31, 2019

CrossFit:

Warm up:
10min WAMRAP
5/5 Reverse Lunge to High Knee
10 KBS – American – Build
:45 Plank / 5/5 Plank with pullunder
5 Box Jumps

Strength: Weighted Step Up
All Levels: 3 x 5/5
*Heavier than 1.25.19*

Partner WOD: “Danny and Arnold”
20 Minute AMRAP:
12 Push Press (95/65)
8 Devil’s Press
12 Box Jumps
*Alternate movements*

BodyFit: 291

Warm up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row / 75 Cal AB
100 DUs
50 Cal AB / 1000m Row
100 DUs
1500m Row / 75 Cal AB
*Compare to 5.1.2018, BodyFit 217

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January 14, 2019

Don’t forget this coming Saturday January 19th kicks off our Winter Wellness Challenge. If you haven’t signed up yet find a friend and sign up to save $20 each! See a coach with any questions.

Warm Up:
3rds
Childs Pose – Cobra- Spiderman
2/2 Leg Cradle Lunge Vert Flex Ext
:30 Side Pillar (R&L)
4 Broad Jumps

Strength: Weighted Lunges
All Levels: 4 x 8/8

Partner WOD: “Cookies and Milk”
8min AMRAP
Down: Burpee Broad Jump
Back: Walking Lunge
*Partner 1 completes 1 length of the gym Burpee Broad Jump, then 1 length back of Walking Lunges then tags Partner 2*

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January 10, 2019

CrossFit:

Warm Up:
Squat Prep
3rds
5/5 Reverse Lunge to High Knee
10 Kips / Kipping Practice
:30 Goblet Squat Hold (Build)

Strength: Weighted Step Up
All Levels: 3 x 8/8

WOD: “Jim from Accounting”
8min AMRAP
2,4,6,8…
Front Squat (135/95)
T2B

BodyFit: 285

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Cleans (135)
6 Push-ups
9 Squats
Rest 1 minute
*Cleans can be barbell or DB based on experience*

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December 28, 2018

Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening.

Warm Up:
8min WAMRAP
5/5 Knee Hug Lunge Step
10 Scap Progression
10 EB Thrusters
20 Double Unders / Practice

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Lunges

WOD: “Lucky #7”
7min AMRAP
7 Thrusters
7/7 Alternating DB Snatch
Rest 4min
7min AMRAP
5-10-15…. Pullups
30 Double Unders (3:1)

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November 28, 2018

Warmup:
Shoulder DROM
3rds
10/10 Strict Bottoms Up KB Press
10 Kips / Kipping Practice
4 Broad Jumps
6 Pause Push Press (Build)
*:02 pause at bottom of dip*

Strength: Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Build)

WOD:
“Clothesline”
Courtesy of CFNE
12 min AMRAP
2,4,6…
Push Press (115/85)
T2B
Box Jump