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October 17, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 Scap pull downs

Strength:
15min Clock
Weighted Step Ups 4×6
Chin-ups 4×6

WOD:
5rds
15 Wall Balls (20/14)
15 KBS – American (AHAP)
D&B Front Rack KB Carry x 2

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 PVC lift offs

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
D&B Waiter Walk
*Compare to BF 080*

Barbell
Pendlay Row, find heavy 5
Double OH grip Axle bar deadlift, build to heavy single
DB Rows 4×10/10 Build then MR @ 2nd set weight
Trunk: Superset 4 rounds – 25 straight leg sit up and Plate Raises MR

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May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike

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January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

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January 15, 2019

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
20 Double Under/Practice
Rack Mobility
———————-
3 x 5 EB Pullunders
———————-
3 position H. Sq Cleans (Build)

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

WOD: 10min EMOM
5,4,3,2,1 – Hang Squat Clean (~60-70%)
10,15,20,25,30 – Double Under (2:1)
*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders*

BodyFit: 286

Warm Up:
Ankle Cicuit
8min WAMRAP
:30 N2Wall HS Hold
6 :03 Pause Gob. Squat (Build)
10 KBS – Build to working weight
Devil Press Practice

WOD:
7min AMRAP
1,2,3…Wall Walk
4,8,12…KBS – American (AHAP)
Rest 4min
7min AMRAP
4,8,12…Goblet Squat
10,20,30…Double Under (3:1)
Rest 4min
For Time
1000m Row
30 Devil Presses

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October 18, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10 Pillar with arm reach
10 Goblet Squat
10 EB Press
50m Sprint (Increase intensity across rounds)

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

WOD: “Bright Lights”
For Time
4-8-12-16-12-8-4
Goblet Squat (53/35)
Goblet Carry
Sprint
*WOD is performed in suicide sprint format*

Cooldown Focus: Shoulders and Hamstrings

BodyFit: 264

Warm Up:
Hip Mobility
Skill: MB Clean to Wall Ball
:10 AB Sprint

WOD:
5min work – 3min rest x 3
12/9 Cal AB
9 MB Clean to Wall Ball
50m Shuttle

Cooldown Focus: Lowerbody

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February 8, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there!

CrossFit:

Warm Up:
Before WB – 500m Row – easy pace
3rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
5/5 Knee Hug Walking Lunge
10 Scap Depressions / 10 Scap Dep w/ pull / 10 Kips /Kipping Practice
8-6-4-2 Strict Press (Build)

Strength:
10min Alernating EMOM
Even: 1 Strict Press *Heavier than 1.31.18*
Odd: 4/4 Weighted Walking Lunge *Heavier than 1.25.18*

WOD:
“The Penguins”
7min AMRAP
20-15-10-5 – HSPU
400 – 300 – 200 – 100 – Meter Row
Rest 4min
7min AMRAP
5-10-15-20
Pullups
Front & Back Weighted Lunges

BodyFit: 194

Warm Up:
Get Your Chili Warm
3rds
5 Pullups
10 Pushups
15 Squats
5 Athletic Burpees *Max Effort Jump*

Trunk:
2rds
10/10 MB2T
10/10 Standing Teapots
10/10 Russian Twists

WOD:
22min AMRAP
10 Pullups
10 Box Jumps
10 HRPU
10 Goblet Squat (53/35)

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January 18, 2018

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members.

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Banded Pullaparts
10 True Pushups
10/10 Strict Mountain Climbers
10 Air Squats

Strength:
DB Bench Press
All Levels: 4 x 7 (Straight)
*Same weight as 12.27.17*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*

BodyFit: 188 

Warm Up:
Row 500m – Easy pace
Then
3rds
5 Ring Rows
10 Kips/Kipping Practice
10 Pushups
15 Air Squats

WOD:
4rds
10 Goblet Squat (53/35)
10 Pullups
10 Burpees
Rest 4min
6min AMRAP
10 T2B
5/5 Rot. Ball Slam
Rest 4min
3 x 200m Row repeats

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January 2, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals.

Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow Alpha members and is a time that April and myself can express our gratitude for each and every one of you.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
10 Kips/Kipping Practice
:25 Goblet Squat Hold (Build)
D & B Bear Crawl
6 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)

WOD:
“I Ate Everything”
8min AMRAP
8 T2B
8 Goblet Squat (AHAP)
D&B Waiter Walk

BodyFit: 181

Warm Up:
Ankle Circuit
3rds
15 Air Squats
10 Plate Touches
5 Strict No Jump Burpees
4 Broad Jumps

WOD:
For Time
100 Double Unders (3:1)
100 Squats
80 Double Unders
80 KBS – Russian
60 Double Unders
60 Situps
40 Double Unders
40 Wall Balls
20 Double Unders
20 Burpees