Posted on

February 14, 2020

QuickFit

Warm Up:
Warm Up Your Chipper Movements

WOD:
Buy In: 25 Cals AB
Pick 1 of the CrossFit Chippers to complete on your own
Cash Out: 25 Cals AB

CrossFit:

Warm Up:
Coach Led Mobility
Each Partner Warms Up Their Chipper Movements

Choose Your Own Adventure:

Valentine’s Day Partner WOD:
Buy In: 50/35 Cals AB while partner holds plank
Partner 1:
50 Box Jumps (24/20)
50 KBS – American (AHAP)
50 Situps
50 Deadlifts (155/115)
50 Burpees
Partner 2:
50 Pullups
50 OH Lunges (45/25)
50 HRPU
50 Wall Balls (20/14)
50 Double Unders (Lateral Hops)
Cash Out: 50/35 Cals AB while partner holds plank

*For the chippers one partner may work at a time. Athletes start at the tops of their respective lists and work their ways down. Partners must complete the 50 reps of each movement before either partner may continue to their next movement. No mixing and matching movements is allowed – once a partner starts a movement they must perform all 50 repetitions.*

Valentine’s Day Flex:
3 Rounds
10/10 Alternating Pushups with Clap
20/20 Back-to-Back Russian Twist Medball passes (10R+10L each)
1/1, 2/2, 3/3… 8/8 Alternating Barbell Buddy Curls

Posted on

February 10, 2020

QuickFit

Warm Up:
Warm Up DU’s before Whiteboard
2rds (5:00 cap)
10 m Inch Worm to Push Up
5/5 WB Curtsy Squat
5 Tempo 3311 WB Squat

WOD:
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams
20 HRPU
30 Situps
40 Wall Balls
50 Double Unders

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo 3311 Front Squat (build)
DU practice in between Front Squat Sets

Strength: Front Squat
4 x 4 (Build) *Heavier than 1.27.20*

WOD:  
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams

Posted on

January 31, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
5/5 Jumping Lunges
10 Pull up/T2B Progression

WOD:
15min Chipper:
250m Row
25 Pullups
250m Row
25 HRPU 250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
25 HSPU
*Remaining time in WOD max meter row*
**Score is reps completed or meters rowed at finish**

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Band Pull Through
10 Pull up/T2B Progression
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Build)
*Heavier than 1.22.20*

Choose Your Own Adventure:

WOD:  
250m Row
25 Pullups
250m Row
25 HRPU
250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
*Chipper Style*

Flex:
4 Rounds
8 Bent Over DB Rows (Build)
16 Leg Raises
32 Banded Bicep Curls

Posted on

January 20, 2019

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Bike (Mod. pace)
10m DB Goblet Duck Walk
5 DB Thrusters (build to working weight)

WOD:
16min EMOM
Even: 8/6 Cals AB
Odd: 8 DB Thrusters (40/30)

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
5/5 Jumping Lunges
10/10 Banded Quadruped Rotations
:30 Plank with 1 push up every :10
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
5 x 4 @ 100% from 12.30.19

WOD:  
4rds
8/8 KB Walking Lunge
12 HRPU

Posted on

December 27, 2019

Tomorrow is the annual Alpha Holiday Party. It will be held at Cornerstone in Aspinwall and starts at 7PM. We hope to see everyone there! Please remember that this is an adult only party.

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
1 From Knee Clean Complex (Build)
*From Knee: 2 Pull 2 Power

WOD:
5rds
12/8 Cals AB
12 Hang Power Cleans (95/65)
12 Box Jumps
12 HRPU
*15min cap*
**Sub DB Cleans only if necessary**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Over the Bar Hops
10 Reverse Sit Ups
3 Tempo Deadlift (5151) (light, same bar as cleans)
1 From Knee Clean Complex (Build)
*From Knee:
2 Pull
1 Power
2 Full

Strength: Hang Cleans
5×5 (Build)

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders (Lat. Hops)

Flex:
3×10/10 Reverse Curls
3×8 Deadlifts (Build)
3×15 EZ Bar Tricep Extensions

Posted on

November 6, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
15m Quadruped Crawl
8 Scap Push Ups on Forearms
10 Air Squats

WOD:
Partner WOD:
4,000m Row
*Rotate every 250m*
**Partner must do 7 burpees before next row**

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
15m Quadruped Crawl
:30 Hollow Hold or Bent Hollow Hold
8 Scap Pushups on Forearms
3-5 Glute Bridge DB Bench Press (build each round)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×3 @ 100% 5RM

WOD:
5rds
10 Strict Press (95/65)
10 HRPU
20 Shoulder Taps

Posted on

September 27, 2019

QuickFit

Warm Up:
2 Rounds
1 Round of Cindy
10 KBS (build)

WOD: “Up the river. Down the river.”
500m Run
40 Air Squats
30 KBS – Russian (50/35)
20 HRPU
10 C2B Pull-ups
20 HRPU
30 KBS – Russian
40 Air Squats
500m Run

CrossFit

Warm Up:
3 Rounds
10 Scapulas Progression
10 DB Pull-overs
10 Pushups
6/6 Weighted Step-ups (build)

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.12.19*

Choose Your Own Adventure

Partner WOD: “.50 Cal”
50 Cal AB
50 Burpees
50 Box Step Overs (24/20)
50 Pullups
*Split however*

Flex:
4 x 5/5 Barbell Step-ups (build)
4 x 10 Single arm KB front rack squats (alternate arms each rep, build each set)
50 Elevated Pushups for Time

Posted on

September 26, 2019

CrossFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
:30 Nose-to-wall Handstand Hold

Strength:
15min Clock
Strict Pull-ups 4 x 6
Strict HSPU 4 x 6

WOD:
500m Row
50 S2OH (95/65)
25/25 Walking Lunges
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
*Chipper style*

BodyFit

Warm Up:
3 rounds
6 Double Bottoms-up KB Press
10 Scap Progression
4/4 Lunge Step With Vertical Flexion
10 Pushups

WOD:
500m Row
50 DB Push Press
25/25 Walking Lunge
500m Row
50 Wall Balls (20/14)
50 KBS – Russian (AHAP)
500m Row
50 HRPU
50 Situps
500m Row
*50’s can be split up*

Posted on

September 3, 2019

*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!*

CrossFit

Warm Up:
DROM
3 Rounds
6/6 Bottoms up KB press
10 Plate Touches
8 KBS – Russian (Build)
Double Under Practice

Strength: Landmine Press
All Levels: 4 x 8 (Build)

WOD:
5 Rounds
5/5 Rotational Ball Slams (25/20)
15 KBS – Russian (AHAP)
20 Double Unders (3:1)
Rest :60

BodyFit 350

Warm Up:
3 Rounds
20 Double Unders/Practice
10 American KBS
8 Pushups
8 Ring Rows
5/5 Lunges

WOD:
50 Double Unders
50 American KBS
50 DUs
50 HRPUs
50 DUs
25/25 KB Lunges
50 DUs
25/25 KB Rows
50 DUs
500m Suitcase Carry

Barbell Class:
Bench Press – 5RM *for today*
MR Weighted Dips (25#) x 3 – score total reps
Seated Incline DB Press – 3 x 20

Posted on

August 6, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
:15 Table Top Stretch
10 Ring Rows (Underhand)
10 KBS – American (Build)
5 High Box Jumps

Strength: 15 Minute Running Clock
4 x 8 Dips
4 x 8 Barbell Bent Over Rows (Underhand)

Partner WOD:
50 Cal AB
50 Box Jumps (24/20)
25 Devils Press
50 HRPU
50 Cal AB

BodyFit 342

Warm Up:
10min WAMRAP
6 Strict No Jump Burpees
8 Box Jumps
10 KBS – American
:10 AB (+:10 each round)

Partner WOD:
100 Cal AB
100 Box Jumps (24/20)
50 Devils Press
100 HRPU
100 Cal AB