Posted on

June 26, 2019

Warm Up:
400m Row – Easy
3 x 1:10 Deadbugs
3rds
8 BB Good Mornings (Build)
8 Australian Pullups
4 High Box Jumps
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+5)
Level 2: 1 rep every :30 for 12min
*Heavier than 6.12*

Partner WOD: “Sugar and Spice”
100m-200m-300m-400m-300m-200m-100m Rows
*Each partner must row each distance*
**15min cap**

Posted on

June 18, 2019

CrossFit:

Warm Up:
3rds
1:15 Deadbug
10 Pushups *Inch worm in and out of pushup*
8 BB Good Mornings (Build)
6 High Box Jumps (Build if necessary)
Deadlifts

Hero WOD:
“McGhee”
30min AMRAP
5 Deadlift (275/185)
13 Pushups
9 Box Jumps (24/20)

BodyFit: 329

Warm Up:
Row 500m – Easy
8min WAMRAP
10 Banded Pullapars
5 High Box Jumps (Build)
10 True Pushups

WOD:
10-20-30-20-10
HRPU
Box Jump
125-250-375-250-125
Meter Row

Optional Finisher:
Accumulate 50 Floor Wipers and 30 Strict Pullups

Posted on

May 30, 2019

CrossFit:

Warm Up:
3rds
1:10 Deadbug
:15 Table Top Stretch
10 Squat Progession
10 Banded Good Mornings
Deadlifts (Build to working weight)

Strength:
All Levels: 15min clock
4 x 8 Dips
4 x 8 DB RDL

WOD: “Taste”
4rds
15 Wall Balls
15/10 Cals AB
15 Deadlift (185/135)
Rest 1min

BodyFit: 326

Warm Up:
Get Your Chili Warm
8min WAMRAP
10 Squat Progression
8 Box Jumps
4 Burpee Walkups

WOD:
20min AMRAP
15 Wall Balls
15/10 Cals AB
15 Burpees
15 Box Jumps

Optional Finisher:
Accumulate 30 Strict Hanging Knee Raises / Hanging Straight Leg Raises
Accumulate 4:00 total of Side Pillars

Posted on

September 25, 2018

CrossFit:

Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)

Strength: Hang Power Clean
Level 1: Technique
Level 2: Heavy 3

WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Cooldown: Lumbar and Biceps stretch

BodyFit: 257

Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*

 

Posted on

February 5, 2018

Happy Post Superbowl Monday.  Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am.  All are welcome so bring a friend and show them why you love Alpha so much.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Scap Depressions
8 EB Press
4 Broad Jumps
5 :05 Pause Squats (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 Clusters
*2 reps with :30 / :45 / :60 rest intervals*

WOD:
Open 13.2
10min AMRAP
5 S2OH (115/75)
10 Deadlifts
15 Box Jumps

Posted on

January 26, 2018

Warm Up:
3rds
:45 Deadbug
8 Feet Elevated Ring Rows
8 BB Good Mornings (Build)
:30 Pillar
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: 1 every  :30 for 10min
*Heavier than 1.17.18 or app. 95%*

WOD:
“LATT”
5rds
:30 Max Cal AB
2:00 Rest
*Score is total calories*
OR
Acitve Recovery – Your choice

Posted on

June 22, 2017

CrossFit:

Warmup:
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Goblet Squat
10 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (+2.5)
Level 2:  4 x 4 (Build)

WOD:
“Miss Fit-ness ”
Buy In: 800 m Run
5 Rounds
6 T2B
5 Deadlifts (135/95)
4 Power Cleans
3 Jerks
2 Front Squats
Cash Out: 100 DU

BodyFit 115:

Warm Up:
Heat Yo Meat
3rds
10/10 Getup Situp
15 KBS – American

10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement
Retest 11/10/2016