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August 7, 2018

CrossFit: 

Warm Up:
3rds
:20 Nose2Wall HS Hold
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
10 DB Shrugs (AHAP)

Strength: 15min Clock
4 x 6 Strict HSPU
Fastest 50m Farmers Carry (3-4 reps)

WOD:
“Yuengs”
5rds
2min AMRAP
250m Run
5 Burpee Over Bar
MR Ball Slams
1min Rest

BodyFit: 243

Warm Up:
Chili Warm & Mind Right

WOD: “TriALPHAthon”
2000m Row
Rest 5min
100/70 Cal AB
Rest 5min
1mile Run

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July 31, 2018

CrossFit: 

Warm Up:
6min WAMRAP
10 Scap Progression
10 Plate Touches
Hip Mobility

Skill: Turkish Getup

Strength: 15min running clock
4 x 6 Strict Pullups *Add weight if necessary
Work to heavy Turkish Getup *Right & Left

WOD:
“Twosday”
Every 3:00 x 5
8 T2B
10 Ball Slams
12/8 AB Cals

BodyFit: 241

Warm Up:
Shoulder DROM
3rds
10 Kips / Kipping Practice
10 Plate Touches
15 Straight Leg Lifts
:20 AB Sprint

Partner WOD:
50-40-30-20-10
Calorie AB
Ball Slams
Pullups
Situps
*Work can be split however but must be equal*

Posted on

July 11,2018

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale.

Warm Up:
Shoulder DROM
Split Jerk Footwork
3rds
10 Scap Progression
PA Clean Warmup (Build)
Rack / Overhead Mobility

Strength: Clean and Jerk
Level 1: Technique
Level 2: 4 x 3 (Build)

Partner WOD:
“Dora and Boots”
14min AMRAP
10 Cal AB
8 Pullups
6 Cleans (135/95)
*Every minute partners rotate – 1:00 on / 1:00 off*

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July 5, 2018

CrossFit: 

Warm Up:
8min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build)
5 Strict Chin Ups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
16min EMOM
Min 1: 50 Odd Object Carry
Min 2: 40ft Burpee Broad Jump
Min 3: 10/7 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB

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July 3, 2018

CrossFit: 

Warm Up:
PVC Positons
PA Snatch Warmup x 3 (3-4-5)
25 Double Unders / Practice
Overhead Mobility

Strength: Low Hang Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Chunk”
30 Clean and Jerk (135/95)
60 KBS – American (53/35)
90 Double Unders (3:1)

BodyFit: 233

Warm Up:
5min Double Under Practice
3rds
10 Kips / Kipping Practice
10 KBS (Build to heavy)
5 Strict No Jump Burpees

WOD:
3rds
250m Row / 15 Cal AB
15 KBS – American (AHAP)
Rest 4min
3rds
400m Run
30 Double Unders (3:1)
15 T2B
Rest 4min
250m Row / 15 Cal AB
10 Buprees

Posted on

June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

Posted on

June 14, 2018

*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation*

CrossFit: 

Warm Up:
Squat Prep
3rds
10 Scap Progression
:15 Weighted Lunge Hold ( R&L)
10 Thrusters (Build)

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8/8 Split Squats

WOD:
“Thirsty Thursday”
12min AMRAP
100m Run
1,2,3…Bear Complex (95/65)
*Each round add 1 cycle of the Bear Complex*

BodyFit: 228

Warm Up:
Get Your Chili Warm (3-5min)
Squat Prep
3rds
10/10 Single Arm Press
10 Plate Touches

WOD:
7rds
14 Wall Balls (20/14)
14 Cals Rower/AB
7/7 DB Snatches (50/35)
140m Run

Posted on

March 15, 2018

CrossFit:

Warm Up:
500m Row – Before WB
3rds
:20 HS Hold – 5 :03 eccentric HSPU
:15 KB Lunge Hold (R&L)
5/5 Knee Hug Walking Lunge
10/10 Bottoms Up Press

Strength:
All Levels – 10min Alternating EMOM
Even: 5 HSPU
Odd: 5/5 Split Squats

WOD:
“Hendel’s Handle”
For Time
Buy In: 500m Row
30-20-10 – Alternating DB Snatch (50/35)
20-20-20 – Walking Lunge
Cash Out: – 500m Row

BodyFit: 204

Warm Up:
Get Your Chili Warm
WOD setup

Partner WOD:
2rds
50 Cal AB
50 Pullups
Immediately Into
2rds
50 Wall Balls (20/14)
50 DB Snatch (50/35)
Immmediately Into
2rds
50 Burpee
50 Single Arm DB C&J (50/35)

Posted on

March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*

Posted on

February 27, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10/10 Single Arm Press
5 Strict No Jump Burpees
5 Broad Jumps
5 Push Press (Build)
100m Jog

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Smoke em if you got em”
For Time
200m Run
15-12-9-6-3 Burpee Box Jump

BodyFit: 199

Warm Up:
Get Your Chili Warm
8min WAMRAP
20 Double Unders /Practice
7 Strict Burpee Walkups
14 KBS (Build) *ROM & weight*

WOD:
For Time
5rds
15 Cal Row
10 Burpee Box Jump
Immediately into
5rds
15 KBS – American
10 Cal AB
Immediately into
5rds
30 Double Unders (3:1)
10 HRPU