Posted on

August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

Posted on

August 14, 2019

Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much!

Warm Up:
2min Row – Easy
3rds
12 Banded Good Mornings
8 Elevated Ring Rows
4 Hands Only Inch Worms

Strength: Barbell RDL
All Levels: 4 x 6 (Build)

WOD: “Woof”
On a 14 Minute Clock
7 Minutes Max Burpees
7 Minute Max Cal Row

Posted on

July 26, 2019

Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square!

Warm Up:
10min WAMRAP
10 Banded Pullaparts
5 Box Jumps + 3 Squats
10 True Pushups
5 Power Cleans (Build)

Strength: DB Bench Press
All Levels – 4 x 8 (Build)
*Slight Incline*

Choose Your Own Adventure:

WOD:
7min AMRAP
7 Box Jumps
7 Burpees
7 Power Cleans (115/85)
*Compare to 7.27.19*

Flex Sesh:
3rds
Max Rep Dips
20 Front Raise
20 Side Raise

Optional Finisher: Accumulate 50 Evil Wheels

Posted on

July 25, 2019

CrossFit and BodyFit: 339

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“Christmas in July”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.
**Compare to 12.18.19



Posted on

July 17, 2019

Warm Up:
Overhead Prep
3rds
8/8 Single Arm DB Press (Build)
6 Strict No Jump Burpees
12 KBS – American (Build)

Strength: Landmine Press
10 – 8 – 6 – 4
*Add weight each set

Partner WOD:
18 Minute AMRAP
Accumulate 100 Burpees
Partner 1: Burpees
Partner 2: Ball Slams
*Partners work simultaneously, rotating movements on the minute until 100 Burpees are complete*
Into
50 Devils Press (40/25)
*Rotate every 1:00
Remaining time MR Cals AB
*Score is total Ball Slams + Total Cals*

Posted on

June 20, 2019

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progression
10 Wall Balls
10 Plate Touches

Strength: 15min clock
4 x 7/7 BB Walking Lunge
4 x 5 Strict Pullups *Add weight if necessary

WOD: “Chipped Ham”
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
*WOD is completed using a Tabata format*

BodyFit: 330

Warm Up:
3rds
250m Row
10 Kip / Kipping Practice
10 Squat Progression
5 Strict No Jump Burpees
10 Plate Touches

WOD:
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
20 Cals Rower
30 Pullups
40 Situps
50 Ball Slams
60 Wall Balls
*WOD is completed using a Tabata format*