Posted on

November 27, 2018

CrossFit:

Warmup:
3rds
PA Clean Warmup (Build)
20 Double Unders / Practice
Wrist/Rack Mobility
Then
3 Position Power Clean (Build)

Strength: Power Clean
All Levels-  Heavy 3
*15min running clock*

WOD:
10 min EMOM
3 Power cleans @ 80%
20 Double Unders /Lateral Hops

BodyFit 274 (Repeat BodyFit 059)

Warm Up:
Ankle Circuit
5min Double Under Practice
3rds
:15 N2W HS Hold
5 Burpee Walkups
10 KBS (Build to working weight)

WOD:
7 min
50 Double Unders (3:1)
25 Walking Lunges
3 Wall Walks

4 min Rest

21-15-9
KBS – Russian (AHAP)
Burpee

4 min Rest

100 Calorie Row

Posted on

September 29, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all there to witness the CB vs Dan “Danger” Rowe showdown!

Warmup:
PA Clean Warmup x 3
Rack Mobilty

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 3

WOD:
Choose your own Adventure

A) “Contemptibly Obnoxious”
10, 8, 6, 4, 2
Clean and Jerk (135/95)-(165/115)-(185/125)-(205/135)-(225/145)
200 m Run

B) Flex 10-9-8-7….1
Barbell Curl
Skull Crushers / OH Tricep Extension
Then
Accumulate 50 Evil Wheels