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October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

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September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

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August 14, 2018

CrossFit: 

Warm Up:
3rds
Overhead Prep
PA Clean Warmup (Build)
10/10 Lateral Over and Back
Then
Split Jerk Footwork

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 3 (Build)
*Compare to 7.11.18*

Partner WOD: “A Cowboy and his horse”
For Time
40 Cleans (135/95)
80 Lateral Hops
40 Push Jerks
80 Lateral Hops
40 Clean and Jerk
*Work can be split however but must be even*

BodyFit: 245

Warm Up:
8min WAMRAP
:20 HS Hold
10 Plate Touches
:40 Plank w/ pushup
Spidermans

Skill: HSPU Progression

WOD:
20min AMRAP
1 HSPU
2 Ball Slams
3 Mt. Climbers (R+L=1)
*Then 2,4,6 – 3,6,9 – 4,8,12 until 20min is done*

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August 7, 2018

CrossFit: 

Warm Up:
3rds
:20 Nose2Wall HS Hold
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
10 DB Shrugs (AHAP)

Strength: 15min Clock
4 x 6 Strict HSPU
Fastest 50m Farmers Carry (3-4 reps)

WOD:
“Yuengs”
5rds
2min AMRAP
250m Run
5 Burpee Over Bar
MR Ball Slams
1min Rest

BodyFit: 243

Warm Up:
Chili Warm & Mind Right

WOD: “TriALPHAthon”
2000m Row
Rest 5min
100/70 Cal AB
Rest 5min
1mile Run

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July 26, 2018

CrossFit and BodyFit: 240

Warm Up:
Squat Prep
3rds
:25 HS Hold / 5 :05 HS Hold :03 Eccetric
5/5 Pillar with arm reach
10 Kips /Kipping Practice
10 Front Squat (Build to working weight)
100m Jog

Hero WOD:
“Bulger”
10rds
150m Run
7 C2B Pullups
7 Front Squat (135/95)
7 HSPU
*BodyFit can use BB for FS or 53/35 KB Goblet Squat*

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July 17, 2018

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

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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)

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May 17, 2018

Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour.  Be there or be square.

CrossFit: 

Warm Up:
3rds
:20 N2Wall HS Hold
5/5 Knee Hug Walking Lunge
10 Scap Progression

Strength: All Levels – Alternating EMOM
Even: 5 Strict HSPU
Odd: Split Squat 4/4

WOD:
“Gourmet Coffee”
15min AMRAP
3,6,9,12…
Pullups
6/6 KB Walking Lunge
D&B Suitcase Carry

BodyFit: 222

Warm Up:
Get Your Chili Warm
Then
2rds
3-way Pillar Series
10 Kipping (Strict) Knee Raise / T2B

WOD:
“Dave Matthews Band”
10rds
5 Pullups
10 Situps
15 Plate Touches

Rest 4min

800m Sandbag run

Posted on

March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)