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 22, 2019

Reminder: Please don’t forget to sign up for your Murph heat time next Monday. Sign up early to reserve your desired time slot, once they are filled that’s it. See a coach with any questions.

Warm Up:
3rds
10 Banded Pullaparts
4 Burpee Walkups
10/10 Single Arm KB Swing (Build)
6 True / Dynamic Pushups
Bench Press

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD: “Kettlebell Krazy”
5rds
10/10 Single Arm KB Swing (AHAP)
1 Length Suitcase Carry (+1 length each round)
10-8-6-4-2 Burpees

Posted on

April 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PVC Positions
3rds
3-position Snatch (Hip – Hang – Floor)
5 High Box Jumps

Strength: Power Snatch
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “Guy Ritchie’s 2nd”
8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Power Snatch (135/95)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16
Box Jump (24/20)

BodyFit 317

Warm Up:
3rds
10 Plate Touches (Build)
5 Burpee Walkups
10 Squat Progression
:20 DB Squat Hold
5 High Box Jumps (Build)

WOD: “Deja Vu”
5 Rounds
3 DB Thrusters (60/40)
17 Box Jumps (24/20)
3 DB Thrusters
17 Burpees
3 DB Thrusters
17 Ball Slams

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

April 11, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know.

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Hold (R&L)
10 Kip Progression
5/5 Pillar w/ arm reach
5/5 Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

Partner WOD: “Dos Pescado”
21 Minute AMRAP
100m Sandbag Run
7 Pull-ups
14 Walking Lunges
*Alternate Rounds*

BodyFit 311

Warm Up:
500m Row – Easy
8min WAMRAP
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump Burpees
10 Squat Progression
10 Kip Progression

WOD: “El Pescado”
1000m Row
80 Walking Lunges
750m Row
60 Wallballs (20/14)
500m Row
40 Pull-ups
250m Row
20 Burpees

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)