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December 4, 2019

CrossFit

Warmup:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
10 Pushups
Then
3 x 3 position Power Snatch

Strength: Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Holy Minute, Batman”
5 Rounds
5 Snatch (75-80%)
10 Pushups
15 KBS (Russian AHAP)
Rest :60 seconds

BodyFit 276

Warm Up:
3rds
20 Double Unders / Practice
8/8 ML Press
10 KBS – American (Build)
:40 Plank with press (:10 intervals)

WOD:
7 min AMRAP
10/7 Assault Bike
10 DB Snatch (Alternate rounds)
20 DU (3:1)
Rest 4min
5min AMRAP
5,10,15….
Pushup
KBS – Russian (AHAP)
Rest 4min
7min AMRAP
15 Situps
15,30,45…
Double Unders (3:1)

 

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November 14, 2018

Reminder: Saturday 6pm Friendsgiving at the gym.  There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class with good food and some adult beverages.

Warm Up:
3rds
PA Clean Warmup (Build)
10 KBS (Build)
Then
3 x 3 Pullunders + 3 Front Squats (Build)

Strength: Hang Squat Clean
All Levels: Sets of 3 (Build)
*15min clock*

Partner WOD: “Tom and Linda”
6rds
12 Cal AB/Row
9 Deadlift (225/155)
12 KBS – American (72/53)

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November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

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November 6, 2018

CrossFit: 

Warm Up:
Overhead Prep
3rds
10 Scap Progression
:20 N2W HS Hold – 3 x :03 Eccentic
10 KBS (Build)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict HSPU

WOD:
Every 5min x 4
500m Row
21 KBS – American (53/35)
15 Pullups

BodyFit: 269

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees
*Retest of BodyFit 093*

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October 23, 2018

CrossFit: 

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
Rack Mobility – Individual

Strength: Low Hang Clean
Level 1: Technique
Level 2: Set of 3

WOD: “The Waltz”
Every 3min x 4
5 Power Cleans (135/95)
10 Box Jumps
15/10 Cals AB

BodyFit: 265

Warm Up:
8min WAMRAP
:15 Lunge Hold (R&L)
10 KBS (Build)
8 True Pushups
6 Box Jumps

Skill: KB Snatch

WOD:
For Time
60 Box Jumps (24/20)
30/30 KB Sntach (53/35)
60 KBS – American
30/30 Goblet Lunges
60 HRPU
*Every 4min 20/14 cals on AB/Rower*

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October 17, 2018

Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am.  All are welcome as we would love to show others why we all love Alpha!  Both classes will be open to members, guests welcome at 9:30am class.

Warm Up:
Ankle Circuit
Hip Mobility
8min WAMRAP
20 Double Unders/Practice
10 KBS – Build
5 Strict No Jump Burpees

Hero WOD:
“Dork”
6rds
60 Double Unders (2:1)
30 KBS – American (53/35)
15 Burpees

Cooldown Focus: Shoulders and Calves

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October 8, 2018

Schedule Notice: There will be NO 12pm class on Thursday October 11th.  Sorry for the inconvenience.

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 :05 Goblet Squats (Build)
10 KBS – American
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD: “Cool G”
10rds
10 KBS – American (72/53)
5/5 Walking Lunges

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September 27, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*

Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*

BodyFit: 258

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches

WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower

 

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September 25, 2018

CrossFit:

Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)

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

WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Cooldown: Lumbar and Biceps stretch

BodyFit: 257

Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*