CrossFit Warm Up:2 rds 5 Push ups 10 Tuck Jumps 20 Air Squats WOD:50 Cals AB 50 Burpees 50 Box Jumps 25/25 Renegade Rows *Can choose any order but must be done in sets of 50* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 6-10 Scap Pushups on Forearms 2) 5-10 Dynamic Push ups 3) :30 Hollow Hold…

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QuickFit Warm Up:6 Min EMOM 1) :50 DU practice 2) 8-10 inch worms 3) 20m/arm DB OH carry WOD:15min Clock 3rds 20 Cal Row 15/15 Alt. DB Snatch 40 Double Unders (3:1) Rest 1min Remaining Time Max Burpee Over DB CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 8-10 Ring…

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QuickFit Warm Up:4 min Tabata Air SquatTHEN 4 min Tabata Sit-ups WOD:3rds 10 Burpees 20 Cals AB 30 Cal Row CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10 3-Point Drill 2) 6-8 Jefferson Curl (light KB or PVC) 3) :50 IronMan THEN 4 min Tabata…

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QuickFit Warm Up: WOD:50 Double Unders 50 Pullups 50 Double Unders 50 Ball Slams 50 Double Unders 50 Situps 50 Double Unders 50 Cal Row CrossFit Warm Up: Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 5 Choose Your Own Adventure WOD:3rds 10 Deadlifts (225/155) 50 Double Unders Flex:4 x 6 Hex…

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QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

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QuickFit Warmup: 400m Run 2rds5 Strict No Jump Burpees10 KBS – American WOD: 15min clock3rds400m Run 10 Devils Press ( 45/30)Remaining Time: Max MB2T CrossFit Warm Up:3rds10 Banded Pullaparts 10 Dynamic Pushups5 High Box Jumps 5 Hang Cleans + 5 Jerks (Build) Strength: DB BenchAll Levels: 4 x 4 (Straight)*Weight from 8.16.2019**Slight incline Choose Your…

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Warm Up:3rds1:00 Deadbug 12 Banded Good Mornings8 BB Bent Over Row 10-8-6 – Hip – Hang – Floor Clean (Build to working weight) Strength: Barbell RDLAll Levels: 4 x 6 (Build)*heavier than 8.14.2019 Choose Your Own AdventureWOD:15 – 12 – 9 – 6 – 3Power Cleans (95/65)Cals Assault Bike Flex:4 x 8 Unbroken Hang Cleans…

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Schedule Reminder: Tomorrow August 17th Free Community workout at 9:30am followed by yoga at 10:30am. Bring anybody who is interested in learning how Alpha can help with their fitness! Warm Up:8min WAMRAP10 Banded Pullaparts10 Dynamic Pushups 8/8 Hammer Curls 10/7 Cal AB (Build intensity) Strength: DB BenchAll Levels: 6 x 4 (Build)*Slight Incline Choose Your…

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Warm Up10min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build to working weight)20 Double Unders / Practice Strength: DB Bench6 x 4 (Build)*Slight incline Choose Your Own Adventure: WOD:10 Minute AMRAP5 Cal AB10 Burpees15 KBS (53/35)20 DUs Flex:4 x 8 Dual Wield KB Snatch4 x 8 Heavy Goblet Squat…

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Warm Up:3rds1:00 Deadbug 15 Banded Good Mornings 10 Plate Touches5 High Box Jumps 8 RDLs (Build to working weight) Strength: RDLAll Levels: 4 x 6 (Straight)*Same weight as 7.24.2018 WOD: “Partners in Crime”10 Rounds10/7 Cal Assault Bike10 Box Jumps (24/20)10 Ball Slams (25/20)*Partners alternate movements Flex:5 x 15 Banded Sissy Squats with KB (44/25)5 x…

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