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

April 25, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
5 Strict No Jump Burpees
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)
*Heavier than 4.19.2019*

WOD: “Death by Burpees”
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees…
*Add one burpee every minute until reps cannot be completed in the minute*
*Compare to 8.29.18*

BodyFit 316

Warm Up:
Chili Warm – 3min
3rds
10 Squat Progression
10 Scap Progression
5 Box Jumps

WOD: “Nobody Cares. Train Harder” – CF Linchpin
3 Rounds for Time
50 Air Squats
50 Situps
25 Pull-ups
10 Box Jumps (30/24)

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 5, 2019

Warm Up:
3rds
1:00 Ipsilaterl Deadbug
10 BB Good Mornings (Build)
5 High Box Jumps
5 Squat Cleans
5 Deadlift

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 3: 3 x 3 (Straight)
*Weight from 3.27.2019

Choose Your Own Adventure:

WOD:
500m
40 Box Jumps
30 KBS (AHAP)
20 Burpees
10 Squat Cleans (115/85)
*Compare to 4.7.17*

Flex:
5 Rounds for completion
10 – 8 – 6 – 4 – 2
Depth Pushups with explosive Rebound
8 Dumbbell Goblet Squats (Build)
8 Single Arm KBS (53/35)

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 18, 2019

This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a sign up sheet on the cubbies this week to ensure we don’t all bring Buffalo Chicken dip:) We will also be handing out the Open tshirts at this time as well. So come hit the last WOD of the 2019 Open and stick around and hang out with your fellow Alphaholics.

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 Front Squats
5/5 Pillar with arm reach
5 Box Jumps
5 Front Squat (Build)

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

WOD: “Stanky Legs”
For Time
100 Wallballs
*Top of every minute 7 box jumps*

Posted on

March 12, 2019

CrossFit

Warm Up:
Overhead Prep
3rds
10 Scap Progression
4 :05 HS Hold w/ :03 Eccentric
8 OHS (Build)
4 High Box Jump

Strength:
15 Minute Clock
4 x 8 Pull-ups
4 x 8 HSPU

WOD: “Everything We Like”
For Time
20 OHS (135/95)
40 T2B
60 Box Jumps (24/20)
*Broken up however*
**Compare to 2.12.2018**

BodyFit 302

Warm Up:
Chili Warm/Coaches Choice
3rds
10 Scap Progression
5 Box Jumps (Build)
10 Straight Leg Lifts

WOD:
500m – 400m – 300m – 200m – 100m Row
5 – 10 – 15 – 20 -25 Box Jumps (24/20)
10 – 10 – 10 – 10 – 10 Pull-ups
*Compare to BodyFit 086*

Optional Finisher:
20 Floor Wipers

Posted on

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

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