Posted on

February 1, 2019

Warm Up:
Before WB – 2min Row – Easy Pace
2rds
PA Clean Warmup (Build)
:10 Superfriend + 4 FS
Then
EB Pullunders
Then
3 position Squat Clean (Build)

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

Choose Your Own Adventure:

WOD:
3 Rounds:
500m Row
10 Clean and Jerk (135/95)
*Compare to 2.2.2018*

Flex:
4 Rounds:
8 seated DB Press (Build)
8 Front Rack DB Squats (Straight)
Then
1min max effort pushups

Posted on

August 17, 2018

Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am.  Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome.

Warm Up:
3rds
10 Banded Pullaparts
7 Strict No Jump Burpees
4 Broad Jumps
7 Depth Pushups *Scale to True Pushup*

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

Choose Your Own Adventure:

WOD:
For Time
100 Box Jumps
*Top of every min 7 burpees*
*7min cap*

Flex Sesh:
3rds
10 each Shoulder Superset (Rear Delt Flys – Front Raises – Side Raises)
8/8 Single Arm DB Row (Heavy)

Posted on

May 19, 2017

Warm Up:
3rds
Deadbug :45
10 Weighted Good Mornings (Build)
6 Bent Over Barbell Row (Build)
3 Speed Deadlifts (Build)

Strength:
DeadLift
Level 1: 1 x 5 (+10)
Level 2: 5 x 1 (Build)
*Level 2 NO failed reps

Choose Your Own Adventure:

Flex Sesh:
4 Rounds
8 OH DB Tricep Extension
8/8 DB Bicep Curl (Alt)

WOD:
8 min  EMOM
Even: Max DU
Odd: Max Ball Slam

Posted on

April 28, 2017

Warm Up:
3rds
:40 Deadbug
15 Banded Good Mornings
10 Bent Over BB Row
10/10 Jewetts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 3 (Build)
*Goal should be around 90% of 1RM

Choose Your Own Adventure:

Option A:
50 Calorie Bike
50 Buprees
50 Ball Slams
*Movements can be done in any order, but must complete all 50 reps before beginning next movement

Option B:
Flex Sesh
5rds
10 Rear Delt Fly
10 Front Plate Raise (45/25)
*No rest, 1 continuous set

Posted on

March 2, 2017

CrossFit:

Warm Up:
Rack Mobility
PA Clean Warmup x 2
3 x 5 Clean Pull unders (Build)
3 x 5 Hip Cleans (Build)

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

EMOM:
5min
3 @ 80% of Heavies Set

Choose Your Own Adventure:
WOD:
5min EMOM
2 @ 90%
5min EMOM
1 @ 100%

Flex Sesh:
Shoulder Superset
10 Bent Over Flies
10 DB Front Raises
10 DB Side Raises
*Heaviest sets as possible, set weights down between sets
3 x 10 (each side)
Side Pillar with hip kiss

BodyFit: 086

Trunk:
3rds
10/10 Getup Situp
:40 Plank

WOD:
500m-400m-300m-200m-100m
Row
5-10-15-20-25
Box Jumps
10-10-10-10-10
Pullups