Posted on

July 16, 2019

CrossFit

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: “Nutts”
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

BodyFit 336

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: Same as CrossFit

Posted on

July 9, 2019

Crossfit

Warm Up:
Overhead Prep
3rds
8 Scap Progression
8 Hang Power Snatch (Build)
8/8 MB2T
4 High Box Jumps

Strength:
Pullup Test

WOD:
14 – 12 – 10 – 8 – 6 – 4 – 2
Hang Power Snatch (95/65)
T2B
Box Jump (24/20)

BodyFit 334
Warm Up:
8min WAMRAP
5/5 Knee Hug Walking Lunge
5/5 ML Press
5 Bupree Walkups
5/5 Single Arm Press
5 High Box Jumps

WOD:
7min AMRAP
Buy-in: 45 Wall Balls
7 Burpee Box Jumps
4 C2B Pull-ups
Rest 4min
7 Minute AMRAP
Buy-in: 45 DB Snatch
1/1 Forward + Backward Lunge
4 Single Arm DB Press
Rest 4min
For Time
21 – 15 – 9
Med-ball Cleans (20/14)
Mt. Climbers (R+L=1)

Posted on

June 18, 2019

CrossFit:

Warm Up:
3rds
1:15 Deadbug
10 Pushups *Inch worm in and out of pushup*
8 BB Good Mornings (Build)
6 High Box Jumps (Build if necessary)
Deadlifts

Hero WOD:
“McGhee”
30min AMRAP
5 Deadlift (275/185)
13 Pushups
9 Box Jumps (24/20)

BodyFit: 329

Warm Up:
Row 500m – Easy
8min WAMRAP
10 Banded Pullapars
5 High Box Jumps (Build)
10 True Pushups

WOD:
10-20-30-20-10
HRPU
Box Jump
125-250-375-250-125
Meter Row

Optional Finisher:
Accumulate 50 Floor Wipers and 30 Strict Pullups

Posted on

June 7, 2019

Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon!

Warm Up:
Dynamic Warmup
10min WAMRAP
10 Pullup Progression
5/5 Knee Hug Walking Lunge
5 High Box Jumps (Build)
10 KB High Pull / PA Clean Warmup

Partner WOD:
100 Reps each
Walking Lunges
Pull-ups
Box Jumps (24/20)
S2OH (95/65)
Cleans (95/65)
*Work can be split however pair likes*

Posted on

May 30, 2019

CrossFit:

Warm Up:
3rds
1:10 Deadbug
:15 Table Top Stretch
10 Squat Progession
10 Banded Good Mornings
Deadlifts (Build to working weight)

Strength:
All Levels: 15min clock
4 x 8 Dips
4 x 8 DB RDL

WOD: “Taste”
4rds
15 Wall Balls
15/10 Cals AB
15 Deadlift (185/135)
Rest 1min

BodyFit: 326

Warm Up:
Get Your Chili Warm
8min WAMRAP
10 Squat Progression
8 Box Jumps
4 Burpee Walkups

WOD:
20min AMRAP
15 Wall Balls
15/10 Cals AB
15 Burpees
15 Box Jumps

Optional Finisher:
Accumulate 30 Strict Hanging Knee Raises / Hanging Straight Leg Raises
Accumulate 4:00 total of Side Pillars

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