Posted on

April 19, 2019

Warm Up:
Chili Warm – 3min
3rds
10 Banded Pullaparts
5 Burpee Walkups
:40 Plank w/ Pushup
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 4 (Build)
*Heavier than 3.29.2019*

Choose Your Own Adventure

WOD: “der Schädel”
50 Cal Row
50 Burpees
50 DB Stepups (50/35)

Flex:
4 Sets
15 Rear Delt Flys
20 Plate Front Raises
15 Incline DB Bench

Posted on

April 12, 2019

Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best!

Warm Up:
Shoulder DROM & Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 True Pushups
10 KBS – (Build)
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 3 x 5 (Straight) @ 80% of 3/29/2019

Choose Your Own Adventure:
WOD:
10 Minute AMRAP
5 Cals Assault Bike
10 Burpees
15 American KBS (53/35)
20 DU (3:1)

Flex:
4 Sets of Each
8 Double Arm KB Snatch (AHAP)
8 DB Preacher Curls
8 Medball Throw Sit-up

Posted on

March 29, 2019

Warm Up:
10min WAMRAP
10 Kips / Kipping Practice
10 True Pushups
5 Box Jumps (Build)
5/5 KB Clean
5 Bench

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

Choose Your Own Adventure:
WOD:
10 Minute AMRAP
8 T2B
12 Box Jumps (24/20)
8/8 Single Arm DB Clean + Press (50/35)

FLEX:
4 Sets of Each (Any Order)
8 Leg Raises with 3s Negatives
5/5 Double Arm Bottoms-up KB Press
Then
Seated Box Jump: 3 x 3 (Build)

Posted on

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)

Posted on

March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!*

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
5/5 Walking Lunges
10 True Pushups
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 6 (Build)

WOD:
For Completion – 20min clock
10/10 Getup Situps
Shoulder Superset (Bent Over Flys, Front Raises, Side Raises) 10 Each
10/10 Body Weight Bulgarian Split Squat
20 Cal Row

BodyFit 301

Warm Up:
Get Your Chili Warm – Coaches Choice
6min WAMRAP
4 Strict No Jump Burpees
8 Plate Touches
12 Air Squats

WOD:
5 Rounds
3 Minute AMRAP
3 Burpees
5 Ball Slams
7 Air Squats
*Rest 1 minute between AMRAPs*

Optional Finisher: Tabata Situps

Posted on

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

Posted on

November 16, 2018

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there!

Warm Up:
5min Double Under Practice
3rds
10 Banded Pullaparts
10 True Pushups – 6 Depth Pushups
5  Bench Press (Build)

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!*

WOD: “Double Dare”
500m Row
100 Double Unders (3:1)
30/20 Cal Bike
*Can be done in any order*
**Must complete 15 burpees before beginning next exercise*