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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

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November 29, 2019

Weekend holiday schedule for today and Saturday:
Open Gym – 10AM to 2PM
WOD – 12AM

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/m Quadruped Crawl
10 Banded Hollow/Bent Hollow Pull Down
10/side Single Leg Glute Bridge
3 Bear Complex (build)

WOD:
15min AMRAP
5 Power Cleans (155/115)
10 Front Squat
5 Jerks
10 Pullups
Optional Finisher: 3rds 10/10 Standing Teapots 10/10 Partner Russian Twists

FLEX:
4 Rounds
10 Strict Pull-ups
20 Banded Tricep Extensions
8/8 DB Bulgarian Split Squats

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November 8, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Single Arm DB Suitcase Deadlift
10 Tuck Jumps
10 Bent Hollow Pulses

WOD:
25-20-15-10-5
DB Cleans (50/35)
5-10-15-20-25
Box Jumps
15-15-15-15-15
Situps

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Banded Quadruped Thoracic Rotation
10 Tuck Jumps
5 KB Kang Squat
3-5 Squat Clean (build each round)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:
WOD:
15 Power Clean (135/95)
5 Box Jumps (30/24)
10 Pw. Clean (185/125) 10 Box Jumps
5 Pw Clean (225/155) 15 Box Jumps

Flex:
SuperSet Pump 3x:
20 Empty Bar Reverse Curls
25 Banded Tricep Extentions
Then
2 Rounds:
10 DB Shrugs (HEAVY)
10 DB Hang Cleans (HEAVY)
*Use same dumbbells for shrugs and hang cleans*

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October 30, 2019

QuickFit

Warm Up:
2 rds
10 Ring Face Pulls
10 High Pull to External rotation to OH Press (10# or < DB/plate)
10 Air Squats

WOD:
Every 3min x 5
250m Row
10/10 DB Snatch

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-10/side Quadruped Banded Thoracic Rotations
2) 6-8/leg KB/DB Single Leg RDL
3) 2 laps Snap Skips
THEN
3×6-8 Muscle Clean (build each set)

Partner WOD: “Vlad the Impaler”
400m Run
10-20-30-20-10 Power Clean (135/95)
20-40-60-40-20 KBS – Russian (53/35)
*Partners alt. 100m sprints*
**Partners work simultaneously, split work evenly**

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September 25, 2019

QuickFit

Warm Up:
Get your chili warm!
2 Rounds
:10 AB Sprint
100m Row (fast)

WOD: “.30 Cal”
15min AMRAP
30 Cal AB
30 Situps
30 Cal Row
30 Situps

CrossFit

Warm Up:
Half Tabata Deadbugs (4 rounds of :20 on, :10 off)
3 Rounds
Power Athlete Clean Warm Up
7 Glue Bridges
:10 AB Sprint
Deadlift

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 5 x 5 (Build)

WOD: “No Chill”
10-8-6-4-2 Power Cleans (185/125)
20-20-20-20-20 Cals AB

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August 23, 2019

Warm Up:
3rds
1:00 Deadbug
12 Banded Good Mornings
8 BB Bent Over Row
10-8-6 – Hip – Hang – Floor Clean (Build to working weight)

Strength: Barbell RDL
All Levels: 4 x 6 (Build)
*heavier than 8.14.2019

Choose Your Own Adventure
WOD:
15 – 12 – 9 – 6 – 3
Power Cleans (95/65)
Cals Assault Bike

Flex:
4 x 8 Unbroken Hang Cleans (~50-60% of 1RM)
4 x 8 H Pulls (feet elevated if possible)
75 Banded Curls

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July 25, 2019

CrossFit and BodyFit: 339

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“Christmas in July”
1: Deadlift (155/115)
2: HSPU
3: Power Cleans
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.
**Compare to 12.18.19



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June 10, 2019

News and Notes: ALL cubbies must be cleaned out by weeks end for our Weights for Wayne event this coming Saturday. Please remove ALL items before Friday when we prepare the gym for the event.
Schedule Update: Gym will be closed Friday evening and all day Saturday for event prep and WFW. Friday we will hold 6am and Noon classes, NO evening classes. Thank you for your understanding.

Warm Up:
Squat Prep
3rds
5 Tempo Goblet Squats (:03 down :05 hold)
5 Hang Cleans (Build)
3 x 1 Power Cleans + 1 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Sets are every 2min and from the floor*

WOD: “Good Fat”
For Time
30-20-10 – Wall Balls (20/14)
15-10-5 – Power Clean (135/95)

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May 29, 2019

Don’t forget this Saturday kicks off our annual Friends and Family week. If you have a friend, co worker, family member, significant other, anybody who you think would love Alpha bring them this coming Saturday June 1st or ANY class next week. See any coach with questions.

Warm Up:
Rack Mobility
3rds
PA Clean Warmup (Build to starting weight)
25 Double Unders / Practice

Strength: Power Clean
All Levels: 6min EMOM – Oly Complex
3 Hang Cleans – 2 Power Cleans – 1 Squat Clean
*Add weight each minute*

WOD: “Everest”
8min AMRAP
30 Power Cleans (95/65)
60 Double Unders (3:1)
20 Power Cleans (135/95)
40 Double Unders
MR Power Cleans (165/115)

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May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)