Posted on

December 3, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side Goblet Loaded Lateral Side Steps
20 KB Russian Twists
6/arm Tall Kneeling Single Arm KB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×3 (Build)

WOD:
12min AMRAP
2,4,6,8….
DB Push Press (60/40)
Box Jumps (24/20)
Pull-ups

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side DB Goblet Loaded Lateral Side Steps
20 DB Russian Twists
6/arm Tall Kneeling Single Arm DB Press

WOD:
21-15-9
Cal AB
DB Push Press (50/35)
Rest 4min
21-15-9
Cals AB
Pull-ups
Rest 4min
30 Manmakers
*True Manmakers – Pushup-Row(R)-Row(L)-Thruster*

Barbell
DB Incline Bench 4×6
DB Pullovers
4×10
Superset 4x:
a) Max Rep Depth Push up
b) 20 Crunches
“W” Press 4×10

Posted on

March 20, 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:
3rds
1o Plate Touches
8 Strict No Jump Burpees
6 Box Jumps
10-8-6 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 4 (Build)

WOD:
“Last Grasp”
12min AMRAP
12 UB KBS – American (AHAP)
6 Burpee Box Jump
*Compare to 3.14.17*

BodyFit: 205

Warm Up:
Get Your Chili Warm
10min WAMRAP
10 Plate Touches
:45 Plank
15 Air Squats
10 Ring Rows

Partner WOD:
20min AMRAP
0 – 5min
Max DB Snatch (50/35)
5min – 10min
Sandbag Zercher Squat
10min – 15min
Situps
15min – 20min
Manmakers
*Score is total reps betwee pair*

Posted on

November 15, 2016

 

CrossFit:

Warm Up:
5min Row/Bike – Calories
3rds
10 Kips/Kipping Practice
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Add weight from 11.3.16

WOD:
“Gangnam Style”
8rds each
T2B
Meter Row
Burpees
Calories AD/AB
*Tabata style format – :20 work / :10 rest
*1min rest between movements
*Score is total work

BodyFit: 056

Warm Up:
Shoulder DROM
3rds
15 Elevated Pushups
10/10 Dynamic Step Ups
:30 DB Hold (Heavy)

WOD:
4min AMRAP x 4
3 Pullups
6 Manmakers
9 Step Ups
*1min rest between AMRAPs