Posted on

February 21, 2020

QuickFit

Warm Up:
2rds
10m Quadruped Crawl
10 Pull-Up Progression
10 DU’s or DU practice

WOD:
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pull-ups
1min – Double Unders
*Set clock for 15min, no rest between movements*

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10/10 MiniBand (ankles) Tall Plank Lateral Crawl
10/10 Kettlebell Deadbug
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
8RM

Choose Your Own Adventure:

WOD:  
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pullups
1min – Double Unders
*Set clock for 15min, no rest between movements*

Flex:
4 Rounds
10/10 Rear Delt Band Pulls (Light Band)
10 Standing Arnold Press
10 DB Lateral Raises
10/10 Alt. DB Curls

Posted on

February 12, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 m Lateral Quadruped Crawl
10 RKBS (build to working weight)
:10/arm SA DB Plank Iso Row Hold

WOD:
10 Burpees
——-
10 Burpees
25 Renegade Rows
——-
10 Burpees
25 Renegade Rows
50 Lunges
——-
10 Burpees
25 Renegade Rows
50 Lunges
100 KBS – Russian (AHAP)

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10m Lateral Quadruped Crawl
5/5 Single Leg DB/KB RDL
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Straight) *Weight from 1.31.20*

WOD:  Tester
2000m Row
*Compare to 2.11.19*

Posted on

January 31, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
5/5 Jumping Lunges
10 Pull up/T2B Progression

WOD:
15min Chipper:
250m Row
25 Pullups
250m Row
25 HRPU 250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
25 HSPU
*Remaining time in WOD max meter row*
**Score is reps completed or meters rowed at finish**

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Band Pull Through
10 Pull up/T2B Progression
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Build)
*Heavier than 1.22.20*

Choose Your Own Adventure:

WOD:  
250m Row
25 Pullups
250m Row
25 HRPU
250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
*Chipper Style*

Flex:
4 Rounds
8 Bent Over DB Rows (Build)
16 Leg Raises
32 Banded Bicep Curls

Posted on

January 22, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps

Posted on

January 10, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
10 DU or DU practice

WOD:
Buy In: 100 Double Unders (3:1)
20/20 Single Arm DB C&J
20 Pullups
20/20 Single Arm DB Walking Lunge*
20 Pullups
20 Single Arm DB Squat**
Cash Out: 100 Double Unders
*DB held in suitcase position
**DB held in front rack

CrossFit:

Warm Up:
Posterior Chain Prep – coaches choice
3rds 10:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
5 Tempo RDL (3131) (Build)
5 From the Floor Clean Complex (Build)

Strength: RDL
4 x 6 (Straight)
*1.3.20*

Choose Your Own Adventure

WOD:  
21 Deadlifts (155/115)
15 Pullups
15 Cleans
15 Pullups
9 Front Squat

Flex:
4 Rounds
8/8 Barbell Suitcase Deadlifts (build)
8 Strict Pull-ups
8 DB Goblet Squats (build)

Posted on

January 3, 2020

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (5:00 time cap)
:20/side Star Plank
1 From the Knee Dumbell Clean Complex
5 ball slams

WOD:
10rds
5 DB Hang Cleans
5 DB Squats
10 Ball Slams
*15min cap*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20/side Star Plank
10 3-point drill
3 Tempo (3131) RDL (build)
1 From Knee Clean Complex (build)

Strength: RDL
4 x 8 (Build)

Choose Your Own Adventure:

WOD:  
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*
**Compare to 1.5.18**

Flex:
3 Rounds
15 Banded Hamstring Curls
10 DB Shrugs (Straight and Heavy w/ good form)
8 DB Goblet Squats (Build Heavy)

Posted on

September 4, 2019

QuickFit

Warm Up:
3min Get Your Chili Warm
Then
3 rounds of Cindy

WOD:
800m Run/1000m Row/60/40 Cal AB
33 Burpees
800m Run/1000m Row/60/40 Cal AB
33 Air Squats
800m Run/1000m Row/60/40 Cal AB
33 Pullups
*20min cap

CrossFit

Warm Up:
Overhead/Rack Mobility
3rds
10 – 3 point drill
EB PA Snatch Warmup
8 Front Squat (Build)
6 St. No Jump Burpees

Strength: RDL
8 Rep Max

Partner WOD: Tabata x 8
Hang Snatch – 95/65
Front Squat – 115/85
B.O.B
*Alternate rounds, rest 1min between movements
*Score is reps of each movement

Posted on

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

Posted on

August 14, 2019

Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much!

Warm Up:
2min Row – Easy
3rds
12 Banded Good Mornings
8 Elevated Ring Rows
4 Hands Only Inch Worms

Strength: Barbell RDL
All Levels: 4 x 6 (Build)

WOD: “Woof”
On a 14 Minute Clock
7 Minutes Max Burpees
7 Minute Max Cal Row

Posted on

August 2, 2019

Warm Up:
3rds
1:00 Deadbug
15 Banded Good Mornings
10 Plate Touches
5 High Box Jumps
8 RDLs (Build to working weight)

Strength: RDL
All Levels: 4 x 6 (Straight)
*Same weight as 7.24.2018

WOD: “Partners in Crime”
10 Rounds
10/7 Cal Assault Bike
10 Box Jumps (24/20)
10 Ball Slams (25/20)
*Partners alternate movements

Flex:
5 x 15 Banded Sissy Squats with KB (44/25)
5 x 15 Banded Hamstring Curls