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

November 25, 2019

The holiday schedule for this week is as follows:
Wednesday Nov. 27th
4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) 
CANCELLED 6:30 PM CrossFit & 6pm Cycle
Thursday Nov. 28th
9am Team WOD (uncapped) and 9am Cycle (Limit 9) 
Friday Nov. 29th
10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)
Saturday 30th : Regular schedule

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (6:00 time cap)
10/side Mountain Climbers
10 WB Goblet Squat
10/side Side Plank Rotations

WOD:
15min AMRAP
25 Wall Balls
25 Renegade Rows
50 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/side Side Plank Rotations
6 Lateral Tuck Jumps Over the Bar
5 Hang Squat Clean (build)

Strength: Front Squat
Level 1: 3×5 (+5lbs)
Level 2: 8 Min EMOM – 3 reps (build) *From the floor

WOD:
10-1 Squat Clean (135/95)
1-10 B.O.B
*Compare to 3.8.18

Posted on

November 15, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
10/arm Shoulder taps
10 Face pulls
10 Wall Ball Goblet Squats

WOD:
1000m Row
50/50 Renegade Rows
100 Wall Balls
*Chipper style*

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10/arm Shoulder taps
3 :03 Chin-over-bar Isometric pull-up hold
10 Wall Ball Goblet Squats
3-5 Squat Cleans (build)

Strength: Cleans
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch and go*

Choose Your Own Adventure
WOD:
250m Row
20 Pull-ups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row
*Compare 11.17.17*

Flex
5×3 Seated Box Jumps (Build)
Superset 3x:
15 Barbell Curls (build)
15 Skull Crushers (build)

Posted on

October 25, 2019

CrossFit

Warm Up:
2 rds
5 Push ups
10 Tuck Jumps
20 Air Squats

WOD:
50 Cals AB
50 Burpees
50 Box Jumps
25/25 Renegade Rows
*Can choose any order but must be done in sets of 50*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 6-10 Scap Pushups on Forearms
2) 5-10 Dynamic Push ups
3) :30 Hollow Hold or Bent Hollow Hold

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

Choose Your Own Adventure:
WOD:
100 Cals AB
*1min on/off *
**Compare to 9.14.18**
Optional Finisher: Accumulate 50 Evil Wheels

FLEX:
SuperSet 4x
12 Neutral Grip DB Floor Press (build)
15 Rear Delt Flys (build)
8 Seated DB Press (build)

Posted on

October 16, 2019

QuickFit

Warm Up:
6 Min EMOM
1) 100m run
2) 10-15 Tuck Jumps
3) 10 -15 scap push ups

WOD:
Buy In: 500m Row
100 Ball Slams
100 Box Jumps
50/50 Renegade Rows (R+L=2)
Cash Out: 500m Row
*Work can be split however*

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10/10 sidelying shoulder ER
2) 10-15 scap push ups
3) 6-8 Segmented Muscle Clean (bulid)

WOD:
1200m Row
20 Power Cleans (185/135)
1100m Row
30 Clean (165/115)
1000m Row
50 Cleans (135/95)

Posted on

September 19, 2019

CrossFit

Warm Up:

Strength:
Barbell Lunges 4 x 5/5
*Heavier than 8.15.19*

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

BodyFit

Warm Up:

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs (24/20)
150 Situps
*1st couplet must be completed before starting 2nd couplet and 2nd couplet must be completed before starting 3rd couplet. Both partners work at the same time, rotation is up to pair.*

Posted on

September 12, 2019

Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there!

BodyFit

Warm Up:
Hip Mobility
8min WAMRAP
5/5 Knee Hug Walking Lunge
10 Squat Progression
10 KBS – (Build)
:45 Plank

Partner WOD: “What comes before part B?”
Part A
150 Wall Balls
150 KBS – American
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs
150 Situps
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

CrossFit

Warm Up:
3 Rounds
10 Banded Pull-Aparts
10 Plank Scap Presses
5 Strict Burpee Walkups
:45 Plank

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 6 (Build)

WOD:
12min AMRAP
12/10 Cal Row
4,8,12…Burpees

Barbell Only:

Reverse Shrugs 3 x :20
Rear Delt Fly 3 x 20

Chins Ups: 3 x MR

Bent Over Rows: 4 x MR (Build) *Goal is to end up at 80% of BW*

DB Shrugs: 5 x 12 *:03 hold at top*

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

March 19, 2019

CrossFit

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

Strength: Landmine Press
All Levels: 4 x 4 (Build)

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

BodyFit 304

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

Finisher: 25 Floor Wipers