Posted on

February 12, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 m Lateral Quadruped Crawl
10 RKBS (build to working weight)
:10/arm SA DB Plank Iso Row Hold

WOD:
10 Burpees
——-
10 Burpees
25 Renegade Rows
——-
10 Burpees
25 Renegade Rows
50 Lunges
——-
10 Burpees
25 Renegade Rows
50 Lunges
100 KBS – Russian (AHAP)

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10m Lateral Quadruped Crawl
5/5 Single Leg DB/KB RDL
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Straight) *Weight from 1.31.20*

WOD:  Tester
2000m Row
*Compare to 2.11.19*

Posted on

August 20, 2019

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

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

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

Posted on

June 7, 2019

Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon!

Warm Up:
Dynamic Warmup
10min WAMRAP
10 Pullup Progression
5/5 Knee Hug Walking Lunge
5 High Box Jumps (Build)
10 KB High Pull / PA Clean Warmup

Partner WOD:
100 Reps each
Walking Lunges
Pull-ups
Box Jumps (24/20)
S2OH (95/65)
Cleans (95/65)
*Work can be split however pair likes*

Posted on

March 26, 2019

CrossFit

Warm Up:
Overhead Prep
3rds
PA Snatch Warmup (3-4-5)
10 KBS (Build to working weight)
20 Double Unders / Practice

Strength: Hang Power Snatch
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Obstacle Illusion”
5 Rounds for Time
7 Snatches
14 Russian KBS (AHAP)
21 Double Unders or 200m Run
*Compare to 3.27.18

BodyFit 306

Warm Up:
30 Calorie Row
8min WAMRAP
8/8 ML Press
10 Plate Touches
5/5 Knee Hug Walking Lunge
:20 Nose to Wall HS Hold

WOD:
10 Wall Walk (50/35)
20 Cal Row
15/15 DB Snatch
40 Cal Row
50 DB Walking Lunge
40 Cal Row
15/15 DB Snatch
20 Cal Row
10 Wall Walk

Posted on

February 26, 2019

CrossFit

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
6 Pause Push Press (Build)

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

Partner WOD:
2 Rounds for Time
50 Devil Presses
50 T2B
50 Walking Lunges
150 Double Unders (3:1)

BodyFit 298

Warm Up:
10min WAMRAP
20 Double Unders / Practice
10 Kips / Kipping Practice
5/5 Walking Lunges
10 KBS – American (Build)

WOD:
10 Devil Presses
25 T2B
10 Devil Presses
50 DB Push Press
10 Devil Presses
75 Walking Lunge
10 Devil Presses
150 Double Unders (3:1)
10 Devil Presses