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February 4, 2020

CrossFit

Warm Up:
OH Shoulder Prep
3 rds (10:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
1 From Floor Snatch Complex (Build)

Strength: Power Snatch
4 x 5 (Build) *Must be T&G*

WOD:
18min EMOM
Min 1: 2 Hang Snatch + 2 Pw Snatch (Build)
Min 2: 4 High Box Jumps (30/24)
Min 3: 4 or 6 or 8 Unbroken T2B*
*Select the number of T2B reps and stick with that for entire EMOM*

QuickFit

Warm Up:
2 rds (5:00 cap)
5 Vertical Jumps (as high as possible)
10 T2B Progression
5/5 DB Snatch (Build to working weight)

WOD:
Every 3min x 5
10 T2B
15 Box Jumps
20 DB Snatch (50/35)

Barbell
Kneeling Landmine Chest Press – 5×8-10 (Pyramid)
Superset x 5
A) 10 Incline DB Fly
B) 10 Elevated Pushups
Wide Grip Upright BB Row – 5×10 (Straight)
Off the Floor DB Skullcrushers – 5×8
Accumulate 100 Seated Knee Tucks

Posted on

December 19, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap) 10 Ring FacePulls
10 KB GoodMorning
10 V-ups or Tuck Ups
10 KB Sumo Deadlift Pulses
5/arm Plank KB Drag Through

WOD:
30min EMOM
:30 on :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: No Press Burpees
*Go as hard or easy as member wants – can be a challenging interval workout or an active recovery to get ready for the Total*

Barbell
Sumo Deadlift – find Moderate 3
V pull ups – 4×4/4
Double DB Row Alternating 5×8/8
Super Set 4x:
a) 12 Horizontal pulls
b) 20 Straight leg lift

Posted on

September 18, 2019

QuickFit

Warm Up:

Partner WOD:
12 Minute Clock
Max Cals AB
Max DB Hang Cleans
*Partners work simultaneously and rotate every min*

CrossFit

Warm Up:

Strength: Low Hang Cleans
Level 1: Technique
Level 2: Work to a heavy 3-4 reps for the day

WOD: “Done gone”
EMOM
Even: 5 Cleans (135/95)
Odd: Rest
*In the remainder of the minute complete as many burpees as possible
**Go until you accumulate 50 burpees

Posted on

July 23, 2019

CrossFit:

Warm Up:
Overhead / Wrist Prep
PA Snatch Warmup x 2
—————-
3rds
20 Double Unders / Practice
5 High Box Jumps
5 Hang Snatch (:02 pause on catch) (Build)

Strength: Hang Snatch
All Levels: 5 x 5 (Build)

WOD:
8min EMOM
5 Hang Snatch at 80%
10/10 Lateral Hops

BodyFit: 338

Warm Up:
Ankle Circuit
8min AMRAP
20 Double Unders / Practice
5/5 ML Press
10/10 Sin. Arm KBS
10/10 Russian Twists

Skill: KB Snatch

WOD:
7min AMRAP
10/7 Cals AB
10/10 KB Snatch (53/35)
10 Situps
Rest 4min
7min AMRAP
100m Run
10/10 Single Arm KBS
5/5 Rotational Ball Slams
Rest 4min
For Time
100 Double Unders (Lateral Hops)
200m Farmers Carry
100 Double Unders

Posted on

June 25, 2019

CrossFit:

Warm Up:
Ankle Circuit
4min Double Under Practice
Split Jerk Footwork
3rds
:45 Plank
10 Ring Rows
5 – :02 Pause Jerks (Build)

Strength: Jerks
All Levels – 10min EMOM – 1 rep build to heaviest

WOD: “That Itch”
3rds
20 S2OH (95-135-155)
10/10 Renegade Row
40 Double Unders (3:1)

BodyFit: 331

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:10 Table Top Stretch
10 Pushups
10 Scap Progression

WOD:
22min AMRAP
5 Pullups
5 Dips
10 Double Unders (3:1)
200m Run
*Add 5 reps of pullups and dips and 10 DU each round. Always run 200m*

Posted on

June 11, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
Overhead Mobility
3 Rounds
10 Plate Touches
5 Box Jumps (Build)
7-5-3 Jerks (Build)

Strength:
10 Min EMOM
2 Jerks from the Rack

WOD:
12 Min EMOM
Minute 1: 5 Strict Pull-ups
Minute 2: 5/5 Rotational Ball Slams (25/20)

BodyFit 327

Warm Up:
Get Your Chili Warm
8min WAMRAP
:15 Hollow and Arch Hold
10 Kip / Kipping Practice
10 DB Push Press (Build to working weight)

WOD:
400m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
100m Run
12 DB Push Press
12 Pull-ups
200m Run
12 DB Push Press
12 Pull-ups
300m Run
12 DB Push Press
12 Pull-ups
400m Run



Posted on

May 29, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions.

Warm Up:
Rack Mobility
3rds
PA Clean Warmup (Build to starting weight)
25 Double Unders / Practice

Strength: Power Clean
All Levels: 6min EMOM – Oly Complex
3 Hang Cleans – 2 Power Cleans – 1 Squat Clean
*Add weight each minute*

WOD: “Everest”
8min AMRAP
30 Power Cleans (95/65)
60 Double Unders (3:1)
20 Power Cleans (135/95)
40 Double Unders
MR Power Cleans (165/115)

Posted on

May 28, 2019

Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you.

*For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can go as hard as they feel necessary. In short – be smart*

Warm Up:
Get Your Chili Warm
Hip/Shoulder DROM
WOD Setup

24min EMOM
Min 1: Calorie Row
Min 2: KBS – Russian (AHAP)
Min 3: Situps
Min 4: DB Push Press (Moderate)

Posted on

May 23, 2019

CrossFit:

Warm Up:
Hip / Shoulder Mobility
8min WAMRAP
:15 N2Wall HS Hold (+:05 each rd)
5/5 Knee Hug Walking Lunge
10 Plate Touches (Build)
8 EB Thrusters

Strength: 15min clock
4 x 6 HSPU
4 x 6/6 Bulgarian Split Squat

WOD: 20min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 324

Warm Up:
500m Row – Easy
8min WAMRAP
8/8 Single Arm Press
10 Plate Touches (Build)
10 Wall Balls

WOD:
:30 on / :30 off x 10
Min 1: DB Thrusters (35/25)
Min 2: Ball Slams
Min 3: Calorie Row