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March 14, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
:15 Iron Man Hold
5 :02 Pause S2OH (Build)

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

WOD:
16 Min EMOM
Odd: 125m Row
Even: 8 S2OH (135/95)
*Weight should scaled appropriately for challenging, but unbroken sets*

BodyFit 303

Warm Up:
5min Double Under Practice
8min WAMRAP
10 Plate Touches (Build)
5 Strict No Jump Burpees
10 DB Push Press (Build to working weight)
10 Squat Progression

WOD:
Buy-in: 50/30 Cals Assault Bike
21 – 15 – 9
Ball Slam (25/20)
Burpee
21 – 15 – 9
DB Push Press (50/35)
DB Squat
Cash-out: 150 Double Unders (3:1)

Posted on

March 11, 2019

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
8 Strict Chin Ups
6 :03 Pause Goblet Squats (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Build)

Partner WOD:
10 Rounds
10 Sandbag Zercher Squats
20 Mountain Climbers (1,2,3,4)
Max Double Unders/Single Unders in Remaining Time
*Partners alternate rounds
*10 Minute Time Cap

Posted on

March 6, 2019

Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome!

Warm Up:
3rds
20 Double Unders / Practice
1:00 Deadbug
8 Good Mornings (Build)
8 Hang Power Cleans (Build)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 3 x 5 (Straight)
*Same as 2.8.2019*

Partner WOD:
15 Minute AMRAP
1, 2, 3, 4…
Power Cleans
5, 10, 15, 20…
DU (Lateral Hops)
*Each partner complete reps*

Posted on

February 26, 2019

CrossFit

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
6 Pause Push Press (Build)

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

Partner WOD:
2 Rounds for Time
50 Devil Presses
50 T2B
50 Walking Lunges
150 Double Unders (3:1)

BodyFit 298

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
10 KBS – American (Build)

WOD:
10 Devil Presses
25 T2B
10 Devil Presses
50 DB Push Press
10 Devil Presses
75 Walking Lunge
10 Devil Presses
150 Double Unders (3:1)
10 Devil Presses

Posted on

February 19, 2019

CrossFit

Warm Up:
10min AMRAP
20 Double Unders / Practice
8/8 Single Arm Press
10 KBS – Build to working weight
10/10 Russian Twists

Strength: Landmine Press
All Levels: 4 x 8 (Build)

WOD:
12 Minute AMRAP
5/5 Rotational Ball Slams
15 American KBS (53/35)
30 Double Unders (3:1)

BodyFit 296

Warm Up:
5min: Double Under Practice
Then
8min WAMRAP
10 Scap Progression
8 True Pushups
10 KBS – Build to working weight

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Russian KBS (AHAP)
20 Double Unders (3:1)

Posted on

February 14, 2019

CrossFit

Warm Up:
Hip Mobility
8min WAMRAP
20 Double Unders / Practice
5/5 Reverse Lunge to High Knee
:45 Pillar
5 Box Jumps (30/24)

Strength: Weighted Step Up
All Levels: 3 x 3/3

Partner WOD:
“Tunnel of Love”
50 – 30 -10
Cals Assault Bike
100 – 60 – 20
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3:1)

BodyFit 295

Warm Up:
10 min WAMRAP
20 Double Unders / Practice
10 Squat Progression (Air ->Wall Ball)
10 KBS – Russian (Build to working weight)

WOD:
“From Russia with Love”
25 Cals Assault Bike
100 Wall Balls (20/14)
25 Cals Assault Bike
100 Russian KBS
25 Cals Assault Bike
100 Double Unders (3:1)
25 Cals Assault Bike

Posted on

February 5, 2019

CrossFit

Warm Up:
10min WAMRAP
25 Double Unders / Practice
10/10 Banded Rotations
8/8 Bottoms Up KB Press
10-8-6 – Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Straight)
*Same as 1.16.19*

WOD:
12 Minute EMOM
Even: 5/5 Rotational Ball Slams, Max Rep DU/SU
Odd: Rest
Score is number of DU/SU
*Compare to 2.7.2018*

BodyFit 292

Warm Up:
10min WAMRAP
25 Double Unders /Practice
10 Plate Touches (Build)
8/8 Single Arm Press (Build)
6/6 Getup Situp

WOD:
4 Rounds
Min 1: Russian KBS (53/35)
Min 2: DB Press (40/25)
Min 3: DU
Min 4: Situps
Min 5: Ball Slams
Min 6: Rest

Posted on

January 31, 2019

CrossFit:

Warm up:
10min WAMRAP
5/5 Reverse Lunge to High Knee
10 KBS – American – Build
:45 Plank / 5/5 Plank with pullunder
5 Box Jumps

Strength: Weighted Step Up
All Levels: 3 x 5/5
*Heavier than 1.25.19*

Partner WOD: “Danny and Arnold”
20 Minute AMRAP:
12 Push Press (95/65)
8 Devil’s Press
12 Box Jumps
*Alternate movements*

BodyFit: 291

Warm up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row / 75 Cal AB
100 DUs
50 Cal AB / 1000m Row
100 DUs
1500m Row / 75 Cal AB
*Compare to 5.1.2018, BodyFit 217

Posted on

January 8, 2019

CrossFit:

Warm Up:
3rds
25 Double Unders / Practice
5/5 Pillar to Press
Wall Drill
5 Hang Cleans + 5 :03 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
For Time
50 Double Unders (3:1)
25 Hang Power Cleans (115/85)
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees


BodyFit: 284

Warm Up:
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)
5 Broad Jumps

Trunk:
3rds
:40 Plank with pushup
10/10 MB2T

WOD:
5rds
15 Box Jumps
15 KBS – American (AHAP)
15 Wall Balls
15 Burpees
*Compare to BF 068 from 12.29.16