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November 8, 2016

CrossFit:

Warm Up:
3rds
PA Clean Warmup
10 Pillar to Plank Press
3 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Straight)
*Same weight as 3RM Strict Press

WOD:
“Taco Tuesday”
For Time
Buy In: 1,000m Row
30 Box Jumps
30 KBS – American (AHAP)
30 Clean and Jerks (115/85)

BodyFit: 054

Warm Up:
Ankle Circuit
3rds
20 Double Unders
20 Air Squats
20 Elevated Pushups

WOD:
For Time
50 Calories Rower
50 Calories AD
Rest 5min
For Time
50 Box Jumps
50 KBS – American
Rest 5min
For Time
50 Burpees
50 Ball Slams

Posted on

October 27, 2016

CrossFit:

Warm Up:
7min WAMRAP
15 KBS
15 Elevated Pushups
5 Athletic Burpees

Partner WOD:
“2 Diegos”
100 Wall Balls (20/14)
200m partner run
100 Hang Cleans (95/65)
200m partner run
100 Burpees
200m partner run
100 Box Jumps (24/20)

BodyFit: 051

Trunk:
3 x 5-way Med Ball Series

WOD:
30 min AMRAP
500m Row
75 Double Unders (2:1)

Posted on

October 20, 2016

CrossFit:

Warm Up:
Chili Up!

Trunk:
Tabata Situps x 8

WOD:
24 min EMOM
Min 1- Calorie Row (:30)
Min 2- 10 Pullups
Min 3 – Calorie Assault Bike (:30)
Min 4- 10 Ball Slams

BodyFit: 049

Trunk:
Tabata Situps

WOD:
30 DB Snatch
30 T2B
30 Double Unders (3:1)
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders
50 DB Thrusters
50 Burpees
50 Double Unders

Posted on

October 18, 2016

CrossFit:

Warm Up:
4rds
100m Run
10/10 Single Arm KB Press
:30 Pillar

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3,3,3,3,3 (Build)

WOD:
“Pipeline”
Every 5min X 5
400m Run
20 S2OH (95/65)

BodyFit: 048

Warm Up:
6min WAMRAP
20 Jumps
15 KBS – American
10 Pushups
5 Ring Rows

WOD:
4 min AMRAP
30 Double Unders
3 HSPU
5 KBS – Russian
5 Box Jumps (24/20)
3 Pullups
Rest 4 minutes
6 min AMRAP
40 Double Unders
6 HSPU
10 KBS
10 Box Jumps
6 Pullups
Rest 4 minutes
8 min AMRAP
50 Double Unders
9 HSPU
15 KBS
15 Box Jumps
9 Pullups

Posted on

January 14, 2014

I tried to make sure I expressed how important it is for us to be tracking our workouts and weights.  Over the next weeks and months we will be referring back to these numbers and you need to know what they are.  If you have any questions see me in class.

Strength:

Push Press 3×5

WOD:

“Kelly”

5rds

400m Run

30 Box Jumps (24″)

30 Wall Balls (20)

Posted on

January 31, 2014

After talking to the 6:30 class tonight I’m going to do my best to attach some “visual aides” to my posts each day for the WODs.  We did a short film study in class and it seemed to help, so here goes.  Tell me what you think.  Good? Bad? Indifferent?

http://games.crossfit.com/workouts/the-open  

Strength:

Deadlift 5RM (+10)

WOD:

2013 Open  11.2

10min AMRAP

5 Shoulder to Overhead (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

 

 

Posted on

February 14, 2014

Great job by everybody today.  I told the evening class you all made my job very easy today by exhibiting good technique.  We all squatted very well and our weights continue to rise.  Keep up the great work.  Or maybe it was the Ronnie Coleman video I posted, I’ll make sure to find some more gems!  “LIGHT WEIGHT BABY”

Strength:

Deadlift 5RM (+5)

WOD:

Open 11.2

15min AMRAP

9 Deadlifts (155/100)

12 HRPU

15 Box Jumps (20/14)

Posted on

February 27, 2014

This Saturday during the Team WOD hour (11am) we will be retesting the Challenge baseline.  Similar to the first test we will be doing it in heats.  We will also be taking new measurements to see our progress.  Following the baseline testing we will be judging the Open workout for the members who are signed up.  Please feel free to hang around and support your fellow Alpha members since I can almost guarantee the Open WOD is going to suck.   

Strength:

Back Squat 10RM

WOD:

30 KB Snatches (50/35)

60 Box Jumps (20/14)

90 Double Unders