Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

October 30, 2018

CrossFit:

Warm Up:
5min Double Under Practice
3rds
5 Burpee Walkups
5 Box Jumps (AHighAP)
5 Hang Cleans (Build)
5 Strict Press

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

WOD: “Price Match”
For Time
50 Hang Power Clean (135/95)
50 Burpee Over Bar
150 Double Unders (Lateral Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

Posted on

October 19, 2018

Reminder: FREE Community WOD tomorrow morning at 9:30am.  Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much.  Members welcome at both workouts, guests welcome at 9:30am

Warm Up:
Deadbugs 1:00 on/off x 3
3rds
6 Strict Pullups
8 BB Good Mornings
10 KBS – American – Build
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 1 every :30 for 5min
*Same weight as 10.10*

Choose Your Own Adventure:

WOD:
8min AMRAP
2,4,6,8…
Pullups
DB Snatch (50/35)
DB Reverse Lunge

Flex:
3rds
8 Pendlay Rows
12 DB Shrugs
MR Bulgarian Split Squat (R&L)

Posted on

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

Posted on

August 9, 2018

CrossFit: 

Warm Up:
Partner Mobility
EB Positions
3 x 5 Snatch Balance (Build)

Strength: Hang Squat Snatch
All Levels: Technique
*Work sets of 3 adding weight as necessary*

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

BodyFit: 244

Warm Up:
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up KB Press
10 True Pushups
15 Air Squats

WOD:
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp
Rest 4min
9-15-21
T2B
HRPU
KBS – Russian (AHAP)
Rest 4min
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp

Posted on

August 2, 2018

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
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

Posted on

July 17, 2018

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: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

Posted on

July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

Posted on

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