Posted on

July 24, 2019

Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes.

Warm Up:
3rds
:50 Deadbug
10 Scap Progression
10 Banded Straight Arm Pushdown
10 Banded Good Morning
10 KBS (Build to working weight)

Strength: Barbell RDL
All Levels – 4 x 8 (Build)

WOD: “Helen”
For Time
3rds
400m Run
21 KBS – American (53/35)
12 Pullups

Posted on

May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)

Posted on

June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

Posted on

July 26, 2017

Warmup:
3rds
1:00 Deadbug
10 Strict Pullups
10 BB Good Morings (Build)
4 Speed Deadlifts (Light, Fast)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
06/16/2017

Workout:
“Helen”
3 Rounds
400m Run
21 KBS – American (53/35)
12 Pullups

Hump Day Pump:

Front Rack Lunges 3 x 6/6 (Heavy)

Floor Press 3 x 5

5rds
10 H-Pulls
10/10 Hammer Curls

Posted on

April 11, 2017

CrossFit:

Warm Up:
Shoulder DROM
Then
8min WAMRAP
:25 Nose to Wall HS Hold
10 Single Arm KB Press
5 Push Press (Build)
4 Broad Jumps

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

WOD:
“The Hall”
15min AMRAP
5 HSPU
5/5 DB Snatch (50/35)
15 Box Jumps (24/20)

BodyFit: 097

Warm Up:
Ankle Circuit
Then
3rds
20 Double Unders
15 KBS – Russian (AHAP)
10 Scap Retractions
100m Run

WOD:
“Mean Girls”
“Helen”
3rds
400m Run
21 KBS – American (53/35)
12 Pullups
Rest 5min
“Annie”
50-40-30-20-10
Double Unders (3:1)
Situps