Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you. *For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can…

Read More

Friday Night Lights begins tonight at 5:30. Come out to participate or cheer on your fellow Alphaholics! Warm Up:Squat Prep2rds19 Cal Row :30 Goblet Squat Hold 15 Air Squats / Wall Balls WOD: Open 19.115min AMRAP 19 Wall Balls (20/14)19 Calorie Row Optional Finisher: Buddy Curls Accumulate 50 Evil Wheels

Read More

CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…

Read More

CrossFit:  Warm Up: Partner Mobility PA Snatch Warmup (3-4-5) x 3 Joint Mobility Then 3-position Hang Snatch (Build) Strength: Hang Power Snatch Level 1: Technique Level 2: Set of 3 (Build) Partner WOD: “Jen and Ross” 3500 m Row *Rotate every 350m 100 Power Snatch (95/65) *While partner is rowing BodyFit: 262 Warm Up: 3rds…

Read More

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…

Read More

CrossFit:  Warm Up: Overhead Mobility 3rds 10 Scap Depressions 10 Walking Lunges PA Clean Warmup Strength: 8min EMOM Even: 6 Strict Pullups *Add weight if necessary Odd: 6/6 Weighted Lunges Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20…

Read More

CrossFit: Warm Up: 3rds Hip Mobility :10 SuperFriend +4 Thrusters (Build) 10/10 Getup Situp 10 KBS – American (AHAP) WOD: “Dos Diez” 10min AMRAP 100m Row *Add 100m each round* 5 Thrusters (115/85) Rest 5min 10min AMRAP 100m Run 2/2 DB Snatch (50/35) *Add 2/2 each round* BodyFit: 242 Warm Up: 5min Double Under Practice…

Read More

CrossFit:  Warm Up: 3rds :20 HS Hold / 10 Shoulder Taps 10/10 ML Press 10 KBS – American (AHAP) 5 Box Jumps (30/24) Strength: 4 x 8 HSPU Max Height Box Jump *On a 15min running clock* WOD: “Bunker” 3rds 20 Alternating DB Snatch (50/35) 10 Bupree Box Jump Over (24/20) 5 Wall Walks BodyFit:…

Read More

Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 8 Feet Elevated Ring Rows 12 Banded Good Mornings Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 @ 80% *5.18 / 3RM* WOD: “That’s All” 30 Calorie Row 15 Deadlift (185/135) 30 Calorie AB 15 Deadlift (185/135) 30 Calorie…

Read More