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

Posted on

March 20, 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:
3rds
1o Plate Touches
8 Strict No Jump Burpees
6 Box Jumps
10-8-6 Push Press (Build)

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

WOD:
“Last Grasp”
12min AMRAP
12 UB KBS – American (AHAP)
6 Burpee Box Jump
*Compare to 3.14.17*

BodyFit: 205

Warm Up:
Get Your Chili Warm
10min WAMRAP
10 Plate Touches
:45 Plank
15 Air Squats
10 Ring Rows

Partner WOD:
20min AMRAP
0 – 5min
Max DB Snatch (50/35)
5min – 10min
Sandbag Zercher Squat
10min – 15min
Situps
15min – 20min
Manmakers
*Score is total reps betwee pair*

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)