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March 25, 2019

A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was a lot of great food and even better company. You all rock!

Warm Up:
Squat Prep
3rds
5/5 Pillar with arm reach
5 :02 Pause Goblet Squat (Build)
5 Squat Clean + 1 FS (Build to heavy)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)

Partner WOD:
10 Rounds for Time
10 Sandbag to Shoulder
Max Cals Assault Bike
*Alternate Rounds, Both Work Simultaneously*

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March 21, 2019

Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there!

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
:50 Plank with pushup
5 Bench Press (Build)

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

WOD:
20 Minute Clock
10/10 Get-up Sit-ups
8/8 Hammer Curls
1 Minute Assault Bike for Calories
*Work to complete a few rounds – Treat it like active recovery*

BodyFit 305

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*
**Compare to 3.8.18 – BodyFit 202**

Posted on

March 14, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
:15 Iron Man Hold
5 :02 Pause S2OH (Build)

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

WOD:
16 Min EMOM
Odd: 125m Row
Even: 8 S2OH (135/95)
*Weight should scaled appropriately for challenging, but unbroken sets*

BodyFit 303

Warm Up:
5min Double Under Practice
8min WAMRAP
10 Plate Touches (Build)
5 Strict No Jump Burpees
10 DB Push Press (Build to working weight)
10 Squat Progression

WOD:
Buy-in: 50/30 Cals Assault Bike
21 – 15 – 9
Ball Slam (25/20)
Burpee
21 – 15 – 9
DB Push Press (50/35)
DB Squat
Cash-out: 150 Double Unders (3:1)

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March 5, 2019

CrossFit

Warm Up:
Overhead Prep
8min WAMRAP
8/8 Single Arm DB Press
:40 Plank with Pushup
10 KBS (Build to working weight)
:10 AB Sprint

Strength: Landmine Press
All Levels: 4 x 6 (Build)

WOD:
15 Minute AMRAP
3, 6, 9, 12…
American KBS (AHAP)
HRPU
Cal Assault Bike
*Compare to 3.9.19*

BodyFit 300

Warm Up:
10min WAMRAP
10 Scap Progression
10 Banded Good Mornings
10 Straight Leg Lifts
5/5 Single Arm KB Press
5 High Box Jumps

WOD: “300”
25 Strict Pull-ups
50 DB RDL (Heavy)
50 Pushups
50 Box Jumps
50 Floor Wipers
25/25 Single Arm KB Clean+Press (53/35)
25 Strict Pull-ups

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February 28, 2019

CrossFit

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Straight Arm Pushdowns
10 True Pushups
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 8 (Build)

WOD:
For Completion:
3/3 Turkish Getups (Build)
10 Supine Ring Rows
10 Evil Wheels
* 15 Minute Clock*

BodyFit 299

Warm Up:
10min WAMRAP
8/8 ML Stretch
8 Strict No Jump Burpees
8 KBS (Build to working weight)
4 Broad Jumps

WOD:
4 Rounds
10 Cal Assault Bike
10 Burpees
Rest 4 Minutes
2 Rounds
20 Cal Assault Bike
20 Russian KBS
20 Box Jumps (24/20)
Rest 4 Minutes
1 Round
40 Cal Assault Bike
20/20 DB Snatch

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February 14, 2019

CrossFit

Warm Up:
Hip Mobility
8min WAMRAP
20 Double Unders / Practice
5/5 Reverse Lunge to High Knee
:45 Pillar
5 Box Jumps (30/24)

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

Partner WOD:
“Tunnel of Love”
50 – 30 -10
Cals Assault Bike
100 – 60 – 20
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3:1)

BodyFit 295

Warm Up:
10 min WAMRAP
20 Double Unders / Practice
10 Squat Progression (Air ->Wall Ball)
10 KBS – Russian (Build to working weight)

WOD:
“From Russia with Love”
25 Cals Assault Bike
100 Wall Balls (20/14)
25 Cals Assault Bike
100 Russian KBS
25 Cals Assault Bike
100 Double Unders (3:1)
25 Cals Assault Bike

Posted on

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

Posted on

November 30, 2018

Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)

Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*

WOD:
Choose your adventure

A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)

B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls

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April 18, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April!

Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there!

Warmup:
Shoulder DROM
3rds
6/6 Bottoms Up KB Press
10 Pillar to Plank Press
10 KBS – American
5 Push Jerk (Build)
*Move your feet!*

Strength: Push Jerk
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“Tom and Jerry”
Partner :90s on :90s off
15/10 Cal AB
10 KBS (Russian)
Max Rep Burpee
*Work Complete at 80 Burpees or 10 Rds