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October 22, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

Strength:
15min clock
Landmine Press 4×5
Dips 4×5

WOD:
Death by Burpees
*20min cap*
**Compare to 8.29.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

WOD:
10rds
:30 Max Cals
:30 Max Burpees
1:00 Rest
*Alternate AB & Rower each round*
**Score is calories + burpees
Finisher:
3rds
8/8 Getup Situp
12 Straight Leg Lifts

Barbell
Floor press 4×6 build
DB push press 4×8
Weighted push up 5×10, building
Iso front/side raises 4×10, straight
Trunk: X Man, Heel Raise, Crunch 3×20 each

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February 15, 2019

Warm Up:
Before WB – 500m Row
3rds
6 Strict Pullups
6/6 Bottoms Up KB Press
6 Burpees
6 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 3 (Build)

Choose Your Own Adventure:
WOD:
30 Strict Pull-ups
30 Strict Burpees
30 Cal Row
*Break up However*

Flex:
3 Rounds:
8 Barbell Curls with 3 second Negatives
6 Strict Pull-ups with 3 second Negatives
6 Push ups with 3 second Negatives

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December 13, 2018

CrossFit:

Warm Up:
3rds
5/5 Pillar w/ arm reach
10 Single Arm Press
10 Air Squats
5 Strict Press (Build)

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 5 x 1 (Build)
*This is NOT a test, no misses*

WOD: “Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit: 279

Warm Up:
8min WAMRAP
10 Scap Progression
5 Burpee Walkups
5 Box Jumps (AHighAP)
10 Plate Touches (Build)

Partner WOD:
10min – Max Cal Row
8min – Max Ball Slams
6min – Max Burpees
4min – Max Box Jumps
2min – Max Pullups
*Score is total reps for pair*

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November 14, 2018

Reminder: Saturday 6pm Friendsgiving at the gym.  There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class with good food and some adult beverages.

Warm Up:
3rds
PA Clean Warmup (Build)
10 KBS (Build)
Then
3 x 3 Pullunders + 3 Front Squats (Build)

Strength: Hang Squat Clean
All Levels: Sets of 3 (Build)
*15min clock*

Partner WOD: “Tom and Linda”
6rds
12 Cal AB/Row
9 Deadlift (225/155)
12 KBS – American (72/53)

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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

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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)

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March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

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March 6, 2018

CrossFit: 

Warm Up:
500m Row (Before WB)
3rds
15 KBS – Russian (Build)
10 True Pushups
10 Wall Drill
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*2.27.18*

WOD:
“Hindsight”
15min AMRAP
3,6,9,12….
KBS – American (53/35)
HRPU
Cal Row

BodyFit: 201

Warm Up:
3rds
Row 250m
15 KBS – Russian (Build)
10 True Pushups

Trunk:
3rds
8/8 Getup Situp
:30 Plank

WOD:
For Time
3,6,9,12,15,18,15,12,9,6,3
KBS – American (53/35)
HRPU
Cal Row

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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

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February 23, 2018

Tonight is the start of the Alpha Open!  Heats will begin at 6pm on a first come first serve basis.  We will run heats as long as necessary.  If you haven’t already signed up you still can, if you aren’t participating you are more than welcome to come and cheer on your fellow Alphaholics – the more the merrier.  I hope to see you all here tonight for a big kickoff!

Warm Up:
42/36 Cal Row
3rds
10 Kips / Kipping Practice
10/10 Single Arm Press
15 KBS – Russian – (Build)

Skill:
DB Hang Clean to OH

WOD:
Open 18.1
20min AMRAP
8 T2B
5/5 DB Hang Clean to OH
14/12 Calorie Row