September 26, 2020

HERO WOD:“Bauer”2 minute Plank (Accumulate)13 Burpees18 Kettlebell Swings (50/35)31 Push-Ups53 Goblet Squats53 Burpees31 Kettlebell Swings18 Push-Ups13 Goblet Squats2 minute Wall Sit (Accumulate)

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September 5, 2020

DecathlonEvent 1 (Warm Up): Row TargetsEach athlete rows 3 times to try to get as close to the target as possible. 3 different lengths. Event 2: 21-15-9 Wall Ball/BF Sit Up Event 3: 10:00 to find 1RM Cluster, 3 attempts Event 4: Pick Your Path, Max Deadhang or Max Plank. All start together – last…

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June 6, 2020

Instructions: One partner does the hold (A) while the other does the movement (B). Work at same time. Partner one stays on the hold station for each of the three one minute stations in the three minute round. Partner 2 stays on the movement station for each of the same three one minute stations in…

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May 30, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: None 3. Buy in with a 800m run (together) 4. Complete two rounds (alternating reps as needed) chipper style. 5. Cash out with a 800m run (together) 6. Your score is your time. Partner WOD:For Time Buy in:…

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June 3, 2019

Remeber classes open all week to friends, family, co-workers, etc. Bring them to a class and show them why you love Alpha! Warm Up:Hip Mobility8min WAMRAP 10 Scap Progression8 Tempo Goblet Squat (:03 down, :02 hold):30 Plank10 Plate Touches WOD:Tabata (8x 20s on, 10s off)Goblet Squats (AHAP)Plank/Shoulder TouchesBall Slams (25/20)Pull-ups*Rest 1min between movements*

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November 3, 2016

CrossFit: Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Banded Pullaparts 10 Ring Rows Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Use approximately 85% of heavy set from 10.28.16 Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thrusters (95/65) BodyFit:…

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