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October 15, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

Strength:
15min Clock
Strict Pull-up 4×5
Strict HSPU 4×5

WOD:
6 x Every 2min
8 T2B
8 S2OH (135/95)
8/6 Cals AB

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

WOD:
1000m Row
80 Ball Slams/Plate Touches
750m Row
60 Situps
500m Row
40 T2B
250m Row
20 Burpees

Barbell

Floor Press, find Heavy 5. Then MR at 80%.
Seated DB Press 4×8(straight)
Superset – 4 rounds:
12 Bench Dips
10/10 Concentration curl
Trunk: Weighted Sit Ups 5×20

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October 4, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) :50 DU practice
2) :50 Superman
3) :50 Bent Hollow Hold
4) 100m Run

WOD:
“Annie”
40-30-20-10
Double Unders (2:1)
Sit-ups
Then Rest 1 Minute
3 Minute AMRAP
Burpees
*15 minute cap*

CrossFit

Warm Up:
400m RUN, 500m ROW, 30/21 cals AB
THEN- EMOM 15mins:
1) 10 3-Point Drill
2) :50 Superman Hold
3) 6-8 Jefferson Curl – SLOW (PVC or light weight)
4) :50 Bent Hollow Hold
5) 8-12 Muscle Cleans

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.25.19*

Choose Your Own Adventure
WOD:
3rds
500m Row
15-10-5 Hang Cleans (135/95)

FLEX:
4 x 10/10 Bent Over Banded KB Row (Strict – Work those lats!)
4 x 10/10 Single Leg Banded HS Curls
Optional: 3 x 5 Seated Box Jumps (build)

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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

Posted on

September 20, 2019

QuickFit

Warm Up:

WOD:
50 Double Unders
50 Pullups
50 Double Unders
50 Ball Slams
50 Double Unders
50 Situps
50 Double Unders
50 Cal Row

CrossFit

Warm Up:

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

Choose Your Own Adventure

WOD:
3rds
10 Deadlifts (225/155)
50 Double Unders

Flex:
4 x 6 Hex Press (build to heavy)
4 x 8 Good Mornings (moderate weight – straight)
2 x 15 Plate Front Raises

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*

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July 30, 2019

CrossFit

Warm Up:
Overhead/Rack Mobility
PA Snatch Warmup x 2
—————-
3 x 5 Snatch Pullunders
—————–
3 position Hang Snatch + 1 OHS (Build)

Strength: Hang Squat Snatch
All Levels: 5 x 4 (Build)

WOD: “Watch out for that first step, it’s a doozie”
7 – 14 – 21
Hang Snatch (135/95-115/65-95/65)
200m Run

BodyFit 340

Warm Up:
3rds
100m Jog
5/5 ML Stretch (Light)
KBS – American (Build to working weight)
5 High Box Jump

WOD:
Buy-in: 400m Run
30 – 20 – 10
DB Snatch (50/35)
Box Jump (24/20)
Half Time: 800m Run
10 – 20 – 30
American KBS
Situps
Cash-out: 400m Run

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 23, 2019

CrossFit:

Warm Up:
Overhead / Wrist Prep
PA Snatch Warmup x 2
—————-
3rds
20 Double Unders / Practice
5 High Box Jumps
5 Hang Snatch (:02 pause on catch) (Build)

Strength: Hang Snatch
All Levels: 5 x 5 (Build)

WOD:
8min EMOM
5 Hang Snatch at 80%
10/10 Lateral Hops

BodyFit: 338

Warm Up:
Ankle Circuit
8min AMRAP
20 Double Unders / Practice
5/5 ML Press
10/10 Sin. Arm KBS
10/10 Russian Twists

Skill: KB Snatch

WOD:
7min AMRAP
10/7 Cals AB
10/10 KB Snatch (53/35)
10 Situps
Rest 4min
7min AMRAP
100m Run
10/10 Single Arm KBS
5/5 Rotational Ball Slams
Rest 4min
For Time
100 Double Unders (Lateral Hops)
200m Farmers Carry
100 Double Unders

Posted on

July 18, 2019

CrossFit

Warm Up:
10min WAMRAP
:30 Goblet Squat Hold
5/5 Reverse Lunge to High Knee
10 Scap Progression
10/10 MB2T

Strength:
Superset
4 x 5/5 Barbell Walking Lunge
5 Strict Pull-ups

WOD:
10 Minute AMRAP
5/5 KB Goblet Step-up
4, 8, 12… T2B
*Increase number of T2B by 4 reps each round

BodyFit 337

Warm Up:
8min WAMRAP
200m Run or 250m Row
10 Kips / Kipping Practice
1rd of Cindy

WOD:
400m Run or 500m Row
50 T2B
400m Run or 500m Row
50 HRPU
400m Run or 500m Row
50 Situps
400m Run or 500m Row
50 Air Squats