Posted on

June 3, 2019

Remeber classes open all week to friends, family, co-workers, etc. Bring them to a class and show them why you love Alpha!

Warm Up:
Hip Mobility
8min WAMRAP
10 Scap Progression
8 Tempo Goblet Squat (:03 down, :02 hold)
:30 Plank
10 Plate Touches

WOD:
Tabata (8x 20s on, 10s off)
Goblet Squats (AHAP)
Plank/Shoulder Touches
Ball Slams (25/20)
Pull-ups
*Rest 1min between movements*

Posted on

May 23, 2019

CrossFit:

Warm Up:
Hip / Shoulder Mobility
8min WAMRAP
:15 N2Wall HS Hold (+:05 each rd)
5/5 Knee Hug Walking Lunge
10 Plate Touches (Build)
8 EB Thrusters

Strength: 15min clock
4 x 6 HSPU
4 x 6/6 Bulgarian Split Squat

WOD: 20min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 324

Warm Up:
500m Row – Easy
8min WAMRAP
8/8 Single Arm Press
10 Plate Touches (Build)
10 Wall Balls

WOD:
:30 on / :30 off x 10
Min 1: DB Thrusters (35/25)
Min 2: Ball Slams
Min 3: Calorie Row

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

Posted on

May 7, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
2rds
250m Row
10 Knee Hug Walking Lunge
5 High Box Jumps
Pause Split Jerks – Build (:02 pause at catch)

Strength: Jerks
Level 1: Technique
Level 2: Heavy 2

WOD: “Banana Split”
A – 5min x 1 Split Jerk Every 0:30
B – Partner Row: 3000m
*Partners rotate every 250m*

BodyFit 319

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
6/6 ML Press
10 Plate Touches
10 Air Squats

WOD:
1000m Row
60 Situps
40 Air Squats
20 Pull-ups
Rest 4 Minutes
500m Run
25/25 DB Snatch (50/35)
Rest 4 Minutes
150 DU (3:1)
50 Ball Slams (25/20)

Posted on

April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

Strength: Power Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams

Posted on

April 23, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
3rds
5 :02 Pause Jerks
10 KBS (Build)
5 High Box Jumps

Strength: Jerks
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “He hates these cans!”
A: Every :30 for 10 Rounds
1 Push Jerk
1 Split Jerk
B: 150 Russian KBS for Time

BodyFit 315

Warm Up:
Ankle Circuit
8min WAMRAP
:20 N2W HS Hold
10 Kips / Kipping Practice
10 Plate Touches
20 Double Unders / Practice

7 Minute AMRAP
50 DU (3:1)
30 Ball Slams (25/20)
10 C2B
5 Minute Rest
2rds
8 Wall Walks
20/20 Russian Twists
5 Minute Rest
For Time
400m Farmers Carry (AHAP)

Posted on

April 16, 2019

CrossFit

Warm Up:
Overhead Prep
PVC Positions
3 x 3 position Snatch x 3 (Build)
5 Athletic Burpees
10/10 Russian Twists

Strength: Low Hang Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “der Tod”
10 Minute AMRAP
5 Snatch (135/95)
10 Burpee Over Bar
5/5 Rotational Ball Slams

BodyFit 311

Warm Up:
Row 500m – Easy
Into
3rds
7 Box Jumps
7 Plate Touches

Skill: Rowing

Partner WOD: “zwei Tode”
Buy-in: 1000m Row
21 – 18 – 15 – 12 – 9 – 6 – 3
Box Jump (24/20)
Ball Slams (25/20)
Cash-out: 1000m Row

Posted on

April 9, 2019

CrossFit

Warm Up:
Rack Prep
PA Clean Warmup x 2
Then
3rds
3 position Clean (Hip – Hang – Low Hang) – Build
20 Double Unders / Practice

Strength: Low Hang Power Clean
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “La Botella”
12 Minute EMOM
3 Position Clean (Hip, Hang, Full)
10 Lateral Hops
*Add weight every 3 minutes*

BodyFit 310

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 KBS (Build)
10 True Pushups

Partner WOD: “Dos Botellas”
10 Minute Max Cals Assault Bike
8 Minute Max Ball Slams (25/20)
6 Minute Max Russian KBS
4 Minute Max Double Unders
2 Minute Max Hand Release Pushups

Posted on

April 4, 2019

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Holds (R&L)
5/5 Pillar to Press up
10 DB Side Raises
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)
*Heavier than 3.28.19*

WOD: “Lincoln Hawk”
6 Rounds
Down and Back Single Arm Front Rack KB Carry
10 Single Arm Front Rack KB Step-ups
*Alternate Arms Each Round

BodyFit 309

Warm Up:
30 Cal Row
8min WAMRAP
10 Scap Progression
10 Plate Touches
5/5 Walking Lunges

WOD: Tabata
Pull-ups
Ball Slams
Walking Lunges
Situps
Calories Row
*8 Rounds of each movement before proceeding to the next
**1 Minute Rest Between Movements