Posted on

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



Posted on

July 24, 2019

Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes.

Warm Up:
3rds
:50 Deadbug
10 Scap Progression
10 Banded Straight Arm Pushdown
10 Banded Good Morning
10 KBS (Build to working weight)

Strength: Barbell RDL
All Levels – 4 x 8 (Build)

WOD: “Helen”
For Time
3rds
400m Run
21 KBS – American (53/35)
12 Pullups

Posted on

July 16, 2019

CrossFit

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: “Nutts”
For Time
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb)
200 Double-Unders
400 meter Run (with 45/35 lb plate)

BodyFit 336

Warm Up:
3rds
:45 Deadbug
20 Double Unders
:20 HS Hold
8 Deadlifts
4 High Box Jumps

WOD: Same as CrossFit

Posted on

June 25, 2019

CrossFit:

Warm Up:
Ankle Circuit
4min Double Under Practice
Split Jerk Footwork
3rds
:45 Plank
10 Ring Rows
5 – :02 Pause Jerks (Build)

Strength: Jerks
All Levels – 10min EMOM – 1 rep build to heaviest

WOD: “That Itch”
3rds
20 S2OH (95-135-155)
10/10 Renegade Row
40 Double Unders (3:1)

BodyFit: 331

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:10 Table Top Stretch
10 Pushups
10 Scap Progression

WOD:
22min AMRAP
5 Pullups
5 Dips
10 Double Unders (3:1)
200m Run
*Add 5 reps of pullups and dips and 10 DU each round. Always run 200m*

Posted on

June 20, 2019

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progression
10 Wall Balls
10 Plate Touches

Strength: 15min clock
4 x 7/7 BB Walking Lunge
4 x 5 Strict Pullups *Add weight if necessary

WOD: “Chipped Ham”
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
*WOD is completed using a Tabata format*

BodyFit: 330

Warm Up:
3rds
250m Row
10 Kip / Kipping Practice
10 Squat Progression
5 Strict No Jump Burpees
10 Plate Touches

WOD:
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
20 Cals Rower
30 Pullups
40 Situps
50 Ball Slams
60 Wall Balls
*WOD is completed using a Tabata format*

Posted on

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)

Posted on

May 17, 2019

Schedule Reminder: Tomorrow 9:30am Free Communit Class followed by Yoga for CrossFitters with in house yogi Tori “Wheels” Brown. Bring a friend, co worker, family member, crush, whoever and show them why you love Alpha so much!

Warm Up:
3rds
10 Scap Progression
5/5 Pillar with arm reach
5/5 Reverse Lunge to High Knee
10-8-6 – Hang Clean – Hang Power Clean – Power Clean (Build)

Strength:
All Levels – 15min Clock
4 x 6 Strict Pullups
4 x 6/6 BB Step Up

Choose Your Own Adventure:

WOD:
21-15-9
Power Cleans (95/65 – 135/95 – 155/115)
Pullups

Flex:
4rds for completion
10 Starr Shrugs
8/8 Meadows Rows
12 Weighted Hip Thrusts

Posted on

January 22, 2019

CrossFit:

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
10 True Pushups
20 Double Unders / Practice

Strength: DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 1.11.19*

WOD: “Double Duece”
3rds
15 Pullups
30 Double Unders (3:1)
Right into
3rds
15 T2B
15 Box Jumps


BodyFit: 288

Warm Up:
5min Double Under Practice
Then
8min WAMRAP
10 Kips / Kipping Practice
10/10 MB2T
5 Broad Jumps

Skill: Rowing Technique

WOD:
4min work – 1min Rest
500m Row
Max Rep Pullups
500m Row
Max Rep Box Jumps
500m Row
Max Rep T2B
500m Row
Max Rep Double Unders
*Score is total reps of each movement*

Posted on

January 16, 2019

Warm Up:
Shoulder DROM
3rds
10 Scap Progression
5/5 Pillar with arm reach
10-8-6 Clean Progression (Muscle – Hang – Floor) – Build
10-8-6 Push Press

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Build) the 1 @ 80% for MR

WOD: “Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk
*Compare to 1.10.17*