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October 9, 2018

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
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

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September 7, 2018

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  Box Jumps (AHighAP)
3 Cleans + 3 Jerks (Build)

Trunk:
3rds
8/8 Getup Situp
12 Straight Leg Raises

WOD: “7 Deadly Sins”
Courtesy of CF Mt. Lebanon
10 C2B Pullups
20 T2B
30 Deadlift (185/135)
100 Double Unders (Lateral Hops)
30 Box Jumps
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*

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August 31, 2018

Warm Up:
Overhead Prep
3rds
PA Clean Warmup (Build)
2/2 Knee Hug Lunge Step Vert Flex Ext
5 Box Jumps (AHAP)
Then
3 x 3 Clean and Split Jerk

Strength: Clean and Jerk
All Levels: 1RM
*This is a test – go get a PR!

Choose Your Own Adventure:

WOD:
10/10 DB Snatch (50/35)
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 Single Arm DB Press
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 DB Snatch

Flex Sesh:
4 x Standing DB Press (AHAP)
4 x Starr Shrugs (AHAP)
Finisher: 50 Evil Wheels

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August 22, 2018

Warm Up: Coach Lead
Overhead Prep
PA Clean Warmup (Build)
Split Jerk Footwork
Double Under Practice

Strength: Clean and Jerk
Level 1: Technique
Level 2: Heavy Double

WOD: “Rodeo”
8min Clock
15 Clean and Jerk (135/95)
25 Double Unders (Lateral Hops)
10 Clean and Jerk (155/115)
25 Double Unders
5 Clean and Jerk (185/135)
25 Clean and Jerk
MR Clean and Jerk (205/145)

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August 14, 2018

CrossFit: 

Warm Up:
3rds
Overhead Prep
PA Clean Warmup (Build)
10/10 Lateral Over and Back
Then
Split Jerk Footwork

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 3 (Build)
*Compare to 7.11.18*

Partner WOD: “A Cowboy and his horse”
For Time
40 Cleans (135/95)
80 Lateral Hops
40 Push Jerks
80 Lateral Hops
40 Clean and Jerk
*Work can be split however but must be even*

BodyFit: 245

Warm Up:
8min WAMRAP
:20 HS Hold
10 Plate Touches
:40 Plank w/ pushup
Spidermans

Skill: HSPU Progression

WOD:
20min AMRAP
1 HSPU
2 Ball Slams
3 Mt. Climbers (R+L=1)
*Then 2,4,6 – 3,6,9 – 4,8,12 until 20min is done*

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August 3, 2018

Warm Up:
3rds
PA Clean Warmup (Build)
10 Kip / Kipping Practice
Then
Split Jerk Footwork
Then
3 position Clean and Jerk (Build

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 4 (Build)
*Compare to 6.26.18*

Choose Your Own Adventure:
WOD:
10-8-6-4-2
Clean and Jerk (135/95)
C2B Pullups

Flex Sesh:
4rds for completion
8 Bicep Curl to Shoulder Press (AHAP)
8 DB RDL to Shrug (AHAP)

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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 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