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January 10, 2019

CrossFit:

Warm Up:
Squat Prep
3rds
5/5 Reverse Lunge to High Knee
10 Kips / Kipping Practice
:30 Goblet Squat Hold (Build)

Strength: Weighted Step Up
All Levels: 3 x 8/8

WOD: “Jim from Accounting”
8min AMRAP
2,4,6,8…
Front Squat (135/95)
T2B

BodyFit: 285

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Cleans (135)
6 Push-ups
9 Squats
Rest 1 minute
*Cleans can be barbell or DB based on experience*

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December 18, 2018

CrossFit and BodyFit 280

Warmup:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: Deadlift
2: HSPU
3: Power Cleans (155/115)
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.



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October 23, 2018

CrossFit: 

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
Rack Mobility – Individual

Strength: Low Hang Clean
Level 1: Technique
Level 2: Set of 3

WOD: “The Waltz”
Every 3min x 4
5 Power Cleans (135/95)
10 Box Jumps
15/10 Cals AB

BodyFit: 265

Warm Up:
8min WAMRAP
:15 Lunge Hold (R&L)
10 KBS (Build)
8 True Pushups
6 Box Jumps

Skill: KB Snatch

WOD:
For Time
60 Box Jumps (24/20)
30/30 KB Sntach (53/35)
60 KBS – American
30/30 Goblet Lunges
60 HRPU
*Every 4min 20/14 cals on AB/Rower*

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September 17, 2018

A big Thank You to all who participated on the Alpha softball team this past weekend.  We had a great time in support of a good cause.  As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so we can practice.

Warm Up:
Squat Prep
PA Clean Warmup x 2
:10 Superfriend + 4 FS x 2
Then
3 Squat Cleans + 3 No Jump Burpees x 2-3

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 (Straight)
*Same weight from 9.10.18*

WOD: “Armour”
Min 1: 5 Power Cleans (155/115) – MR Burpees
Min 2: Rest
*Continue until you reach 50 total burpees*

Cool Down: 5min

P.S. Above is joke.  A little test to see who reads the whole post:)

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July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

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February 15, 2018

CrossFit: 

Warmup:
3rds
:20 HS Hold
PA Clean Warmup
10/10 Bottoms Up KB Press
5/5 Knee Hug Walking Lunge

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

WOD:
“Chang Chang”
For Time
75 Power Cleans (95/65)
50 Front Rack Lunges
25 HSPU
400m Run

BodyFit: 196

Warm Up:
500m Row
Then
5min WAMRAP
:30 Couch Stretch
10 True Pushups
5/5 Walking Lunge

Trunk:
2rds
3-way Pillar Series
5/5 Getup Situps (Heavy)

WOD:
Courtesy of CFNE
“Jump Ship”
18 min AMRAP
21/15 Calorie Row
18 Walking Lunge
15 Situps
12 HRPU

 

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February 9, 2018

Tonight: Bros and Brews @ 5:30pm.  As a bro you are free to do which lift you choose as long as it involves gains.  Alpha will provide some beer but if you have a special brand/style you like bring it.  We will provide a cooler and ice.  See you tonight.

Warm Up:
Rack / Thoracic Mobility
3rds
PA Clean Warmup (Build)
5 Burpee Walkups
Then
3 position Squat Clean x 3 (Build)

Strength:
Cleans
All Levels: 8min EMOM
2 reps *heavier than 2.2.18*

WOD:
“Face Melter”
For Time
15 Cleans (155/115)
30 B.O.B
60 Wall Balls (20/14)

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August 23, 2017

CrossFit

Warmup:
3rds
PA Snatch Warmup
10 True Pushups
Then
3position Snatch + 3 OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Powerful”
5 Rounds
9 Power Cleans (135/95)
15 Hand Release Pushups
21 Air Squats
200 m Run

Hump Day Pump:

Weighted Good Mornings 4 x 4

Snatch Grip Press

5Rds
Max Rep Strict Pullups
15 Banded Pulldowns