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December 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full
20 Lateral Hops Over Bar
1 From Floor Clean Complex (Build)
10/leg Single leg Hops
3 Jerks (Build)

Partner WOD:
5 Snatch (115/85)
20/20 Double Unders
10 Power Cleans
20/20 Double Unders
20 C&J
*Both partners complete jumps
**Partners split C&J however
***Partners alternate Snatches and Cleans each round

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Standing Banded Hollow Pull-downs
10 Wall Ball Squats
10 Prone PVC Lift Offs
10 KB RDL
10m Quadruped Crawl

WOD:
10 T2B
20 Cal Row
10 T2B
20 Cal Row
30 Wall Balls
10 T2B
20 Cal Row
30 Wall Balls
40 KBS – American
10 T2B
20 Cal Row
30 Wall Balls
40 KBS
50 Burpees

Barbell

Clean Heavy 3 then MR at 60% from hang
Landmine Row 4×12
Armpit Row 4×12
Acc. 3:00 in any pillar

Posted on

November 12, 2019

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

Partner WOD:
20min AMRAP
10 DB Cleans (50/35)
5/5 Rotational Ball Slams
10/7 Cals AB
Optional Finisher: Accumulate 30/30 MB2T

BodyFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
5/side Windshield Wipers
8/leg Walking Lunge
10 KBS
3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist)

WOD:
30 DB Cleans
15/15 Rotational Ball Slams
30/21 Cals AB
Rest 4min
2rds
15 Pullups
15 DB Lunge
15/10 Cals AB
Rest 4min
3rds
10 Devil Press
10/7 Cals AB

Barbell

Push Press 5×5 Build
Single Arm Alt DB Bench 4×10
DB Curtsy Lunge 4×8/8
Superset 4x:
15 Barbell Curl
MR Overhead Tricep Ext
Trunk: Flutter Kick 4rd tabata

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October 23, 2019

QuickFit

Warm Up:
2 rds
10 Burpees
20 Air squats
:30 Forearm Plank Hold

WOD:
15min AMRAP
100-200-300…Meter Row
20 Situps

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 10 3-Point Drill
2) 10-15 Banded GoodMorning
3) :50 Superman Hold

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×5 @ 90% 5RM

WOD:
Partner WOD
4 Rounds
250/250m Row
10-20-30-40
Wall Balls
Situps
*Split row evenly, then both partners work simultaneously on WB and Situps. One rests, one works*

Posted on

June 14, 2019

Weights for Wayne is tomorrow! The gym will be closed after 1PM today. There will be no evening classes.

Warm Up:
4min Warmup jog
8min WAMRAP
10 Kips / Kipping Practice
5 High Box Jumps (Build)
10 KBS – Build to working weight

Partner WOD:
25min AMRAP
2 x 800m Run
2 x 400m Run
4 x 200m Run
All movements done in sets of 25
Pullups
Box Jumps
KBS – Russian
50m Keg Carry
*Runs must be done in distances listed and must be alternated*
**Movements must be done chipper style**
***Both partners work until running is complete***

Finisher Flex:
Superset 3x:
15 EB Barbell Curls
10/10 Seated Dumbell Curls
Then
4 Rounds
20 Banded Tricep Extensions
10 DB Skull Crushers

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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*

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May 3, 2019

Warm Up:
8min WAMRAP
:50 Plank with pushp
10 Banded Rows
5 Strict No Jump Burpees
6 Push Jerk (Build)

Strength:
15 Minute Clock
4 x 8 Weighted Pushups
4 x 8/8 DB Rows

Choose Your Own Adventure:
Partner WOD: “Oompa Loompa”
8 Minute AMRAP
4 Burpees over Bar
6 Push Jerks (155/115)

Flex:
4 x 5 (Build) Close Grip Bench
4 x 6 (Build) Seated Barbell Strict Press
Finisher – 2 x MAX Cross Body Hammer Curls (Heavy, Straight)

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May 1, 2019

Warm Up:
Chili Warm – 3min
3rds
PA Clean Warmup (Build)
5/5 Pillar with arm reach
10 KBS – American (Build)
5 Power Cleans (Build)

Partner WOD: “Rescue Rangers”
60 S2OH (135/95)
60 Russian KBS (AHAP)
60 Cal AB
40 Power Cleans (185/135)
40 Russian KBS
40 Cal AB
20 DL (275/185)
20 Russian KBS
20 Cal AB
*Chipper Style, Partners Split Work Evenly*

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April 3, 2019

Warm Up:
Rack/Overhead Prep
PA Clean Warmup x 2
3rds
6 Front Squat (Build to working weight)
3 Clean and Jerk
100m Jog

Partner WOD: “Macho Mans”
4 Rounds
300m Run
10 Rounds Macho Man (135/95)
*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks
**Partners run together and alternate rounds of Macho Man

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March 25, 2019

A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was a lot of great food and even better company. You all rock!

Warm Up:
Squat Prep
3rds
5/5 Pillar with arm reach
5 :02 Pause Goblet Squat (Build)
5 Squat Clean + 1 FS (Build to heavy)

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

Partner WOD:
10 Rounds for Time
10 Sandbag to Shoulder
Max Cals Assault Bike
*Alternate Rounds, Both Work Simultaneously*