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January 24, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10 m Quadruped Crawl
5/5 Jumping Lunges
10 Band Pull Through

Partner WOD:
Total Work:
120 Cals AB
—————-
120 KBS – American
120 Pushups
120 Walking Lunge
*Partners switch every 12/8 cal until complete
**Partners work simultaneously until AB is complete
***120’s done Chipper style

CrossFit:

Warm Up:
Shoulder/Glute activation Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
10 Band Pull Through
5 Floor Press (Build to working weight)

Strength: Floor Press
4 x 6 (Straight)
* Weight from 1.17.20

Choose Your Own Adventure:

Partner WOD:
Buy In: 100 Cals AB
8rds
16 KBS – Russian – AHAP
8 Burpees
16 Mt. Climbers (R+L=1)
*Alternate Movements*

Flex:
4 Rounds
10 DB Pullovers (Build)
20 Banded Tricep Extensions
20 EB Strict Press

Posted on

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

Posted on

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)

Posted on

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

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

Posted on

December 6, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Banded Thrusters
10/Leg Mountain Climbers
10/Side Side Plank Rotations
10 Tuck Jumps

WOD:
15min AMRAP
10 Cals Row
10 DB Burpees (35/25)
10 DB Thrusters

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Supinated Grip Body Row
10/Side Side Plank Rotations
10 Lateral Tuck Jumps
5/Arm Alternating DB Bench Press (hold is at top) (build)

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

Choose Your Own Adventure:

WOD:
40 Cal Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Cal Row
*Compare to 11.29.18*

FLEX:
Superset 4x:
a) 10 DB Hex Press
b) 10 DB Pull-overs
2 Rounds
30 Banded Lat Pull-downs
30 Banded Hammer Curls

Posted on

November 29, 2019

Weekend holiday schedule for today and Saturday:
Open Gym – 10AM to 2PM
WOD – 12AM

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/m Quadruped Crawl
10 Banded Hollow/Bent Hollow Pull Down
10/side Single Leg Glute Bridge
3 Bear Complex (build)

WOD:
15min AMRAP
5 Power Cleans (155/115)
10 Front Squat
5 Jerks
10 Pullups
Optional Finisher: 3rds 10/10 Standing Teapots 10/10 Partner Russian Twists

FLEX:
4 Rounds
10 Strict Pull-ups
20 Banded Tricep Extensions
8/8 DB Bulgarian Split Squats

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 8, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Single Arm DB Suitcase Deadlift
10 Tuck Jumps
10 Bent Hollow Pulses

WOD:
25-20-15-10-5
DB Cleans (50/35)
5-10-15-20-25
Box Jumps
15-15-15-15-15
Situps

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Banded Quadruped Thoracic Rotation
10 Tuck Jumps
5 KB Kang Squat
3-5 Squat Clean (build each round)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:
WOD:
15 Power Clean (135/95)
5 Box Jumps (30/24)
10 Pw. Clean (185/125) 10 Box Jumps
5 Pw Clean (225/155) 15 Box Jumps

Flex:
SuperSet Pump 3x:
20 Empty Bar Reverse Curls
25 Banded Tricep Extentions
Then
2 Rounds:
10 DB Shrugs (HEAVY)
10 DB Hang Cleans (HEAVY)
*Use same dumbbells for shrugs and hang cleans*