Posted on

October 3, 2019

CrossFit

Warm Up:
3 mins moderate pace AB
THEN- EMOM 12mins:
1) 12/12 Monster walks
2) 8 DB Z-Press
3) 4/4 Jumping Lunges
4) :30 Bent Hollow Hold

Strength: Barbell Lunges
All Levels: 4 x 4/4
*Must be heavier than 9.19.19*

WOD:
18min EMOM
15 Wall Balls (20/14)
12 Ball Slams (25/20)
9/6 Cals AB
*Compare 9.6.18*

BodyFit

Warm Up:
3 mins moderate pace AB
THEN- EMOM 15mins:
1) 12/12 Monster walks
2) 10 KBS
3) 5 Sit Squats
4) :30 Bent Hollow Hold
5) 10 PVC Lift Offs

WOD:
24min EMOM
15 Wall Balls (20/14)
12 Ball Slams (25/20)
9/6 Cals AB
6 Devil Press

Barbell

DB RDL 4×6 heavy straight
Landmine 4×8 build, drop set MR at 2nd set weight
Rotational ring row 4×10 (5 each side) 
DB shrug, 4×12 heavy :01 pause 
Optional: Floor Wipers 4×10 each way

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

August 28, 2019

QuickFit

Warm Up: Get Your Chili Warm

WOD: Tabata x 8
Meter Row
Cals AB
Mt. Climbers (R+L=1)
*1min rest between movements*

CrossFit

Warm Up:
Hip Mobility
3rds
10 Scap Progression
8 Ring Rows (Underhand)
5 Lungesters (Build)
;10 AB Sprint

Strength: Superset
4 x 6/6 Barbell Lunges
6 Strict Chin-ups

Partner WOD:
15 Minute AMRAP
15/10 Cal AB
15 Thrusters (95/65)
15 Pull-ups
*Alternate Movements