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January 22, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps

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January 17, 2020

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees
10 DB Clean (build to working weight)
10 DB Reverse Lunge (build to working weight)

WOD:
10-20-30-20-10
DB Clean**
DB Reverse Lunge* 10-10-10-10-10 Burpees
**2 DB’s
*1 DB

CrossFit:

Warm Up:
Glute/Low back/Shoulder Prep
3 rds (10:00 cap)
5 Burpees
5 DB Floor Press (Build)
1 PA Clean Complex (Build)

Strength: Floor Press
4 x 8 (Build)

Choose Your Own Adventure

WOD:  
10 Squat Cleans (155/115)
10 Burpees
10 Power Cleans
10 Burpees
20 Deadlift
10 Burpees
10 Power Cleans
10 Burpees
10 Squat Cleans

Flex:
3 rounds
10/10 Hammer Curls (Build)
20 Hex Press (Build)
20 Banded Tricep Extensions

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January 10, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
10 DU or DU practice

WOD:
Buy In: 100 Double Unders (3:1)
20/20 Single Arm DB C&J
20 Pullups
20/20 Single Arm DB Walking Lunge*
20 Pullups
20 Single Arm DB Squat**
Cash Out: 100 Double Unders
*DB held in suitcase position
**DB held in front rack

CrossFit:

Warm Up:
Posterior Chain Prep – coaches choice
3rds 10:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
5 Tempo RDL (3131) (Build)
5 From the Floor Clean Complex (Build)

Strength: RDL
4 x 6 (Straight)
*1.3.20*

Choose Your Own Adventure

WOD:  
21 Deadlifts (155/115)
15 Pullups
15 Cleans
15 Pullups
9 Front Squat

Flex:
4 Rounds
8/8 Barbell Suitcase Deadlifts (build)
8 Strict Pull-ups
8 DB Goblet Squats (build)

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January 3, 2020

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
:20/side Star Plank
1 From the Knee Dumbell Clean Complex
5 ball slams

WOD:
10rds
5 DB Hang Cleans
5 DB Squats
10 Ball Slams
*15min cap*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20/side Star Plank
10 3-point drill
3 Tempo (3131) RDL (build)
1 From Knee Clean Complex (build)

Strength: RDL
4 x 8 (Build)

Choose Your Own Adventure:

WOD:  
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*
**Compare to 1.5.18**

Flex:
3 Rounds
15 Banded Hamstring Curls
10 DB Shrugs (Straight and Heavy w/ good form)
8 DB Goblet Squats (Build Heavy)

Posted on

January 1, 2020

Happy New Year! Let’s get 2020 off on the right foot and set ourselves up for a great year ahead.

Warm Up:
Chili Warm (3:00 min AB/Rower/Jump Rope)
10min WAMRAP
10 Scap Progression (Depression -> Kipping Practice)
5/5 Knee Hug Lunge Step
10 Squat Progression (Air -> EB FS -> EB Thruster)
10 Deadlift (Build)
Double Unders / Practice

WOD: “20/20”
2rds
20 Deadlifts (95/65)
20 Wall Balls (20/14)
20 DB Cleans (50/35)
20 Pushups
20 BB Front Rack Lunges
20 Pullups
20 DB Squats
20 Situps
20 Thrusters
20 Double Unders (3:1)
*DB movements done with 2 DBs*

Posted on

December 27, 2019

Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
1 From Knee Clean Complex (Build)
*From Knee: 2 Pull 2 Power

WOD:
5rds
12/8 Cals AB
12 Hang Power Cleans (95/65)
12 Box Jumps
12 HRPU
*15min cap*
**Sub DB Cleans only if necessary**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
3 Tempo Deadlift (5151) (light, same bar as cleans)
1 From Knee Clean Complex (Build)
*From Knee:
2 Pull
1 Power
2 Full

Strength: Hang Cleans
5×5 (Build)

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders (Lat. Hops)

Flex:
3×10/10 Reverse Curls
3×8 Deadlifts (Build)
3×15 EZ Bar Tricep Extensions

Posted on

December 13, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Single Leg Glute Bridge
10m/each Forward/Backward Quadruped Crawl
:20/side Star Plank

Partner WOD:
250m Row
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
*Partners alternate movements each round*
**20min Cap**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg DB WTD Single Leg Glute Bridge
6/side DB Deadlift with Twist
:20/side Star Plank
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5×1 (Build) – NO MISSES

Choose Your Own Adventure

WOD:  
Tester: 500m Row
*Warm up with a few shorter rows and then 1 all out go for time*
Finisher:
Accumulate 50 Evil Wheels
*8/8 Hammer Curls every break*

FLEX:
5 Rounds
20 Banded Hamstring Curls
10 Straight Arm Banded PVC Lat Push-downs
5 Heavy DB RDL + Shrug

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December 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
12/side Lateral Banded walks
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups

WOD:
3rds
20/14 Cals AB
30 Pushups
40 KBS – Russian

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg Single Leg Glute Bridge
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD: “If he dies, he dies”
Death by KBS – Russian
*+2 reps every min*

Posted on

November 22, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
8 DB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes

WOD:
15min AMRAP
5 Devil Press
250m Row
5 Devil Press
25 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
8 KB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3 RM (Go Get a PR!)

WOD:
500m Row
100 Double Unders (3:1)
30/21 Cals AB
*Choose any order of the movements*
**Must complete 10 Devils Press b/t movements**

FLEX:
3×7 Pendlay Rows (Build – maintain good form and keep it strict)
3×10/10 Cross Body Hammer Curls (Build)
3×15 Incline Bench Rear Delt Flys (Straight – only build/decrease weight if first set is too easy/too difficult)

Posted on

November 13, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side KB Deadlift Twist

WOD:
500m Row
25 Burpees
50 KBS – Russian
400m Row
20 Burpees
40 KBS
300m Row
15 Burpees
30 KBS
200m Row
10 Burpees
20 KBS
100m Row
5 Burpees
10 KBS

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5 Jefferson Curls
10/leg Mt. Climbers
8/side Deadlift with DB Twist
3-5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: Find a Heavy 2

WOD: “Happy Place”
For Time: 50 Burpee to Plate *SPRINT*