Posted on

November 28, 2018

Warmup:
Shoulder DROM
3rds
10/10 Strict Bottoms Up KB Press
10 Kips / Kipping Practice
4 Broad Jumps
6 Pause Push Press (Build)
*:02 pause at bottom of dip*

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

WOD:
“Clothesline”
Courtesy of CFNE
12 min AMRAP
2,4,6…
Push Press (115/85)
T2B
Box Jump

 

Posted on

November 20, 2018

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

Posted on

November 13, 2018

CrossFit: 

Warm Up:
3rds
20 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
6 Strict Press (Build)
Shoulder Mobility

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 1 every :30 for 10min
*Weight from 10.30.18*

WOD:
“Obstacle Course”
5rds
10 HSPU
20 Situps
30 Double Unders (3:1)

BodyFit: 271

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
10 KB High Pulls

Skill: DB Cleans & HSPU Progression

WOD:
20min AMRAP
5 HSPU
10 DB Clean (Heavy)
20 Situps
40 Double Unders (3:1)

Posted on

October 30, 2018

CrossFit:

Warm Up:
5min Double Under Practice
3rds
5 Burpee Walkups
5 Box Jumps (AHighAP)
5 Hang Cleans (Build)
5 Strict Press

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

WOD: “Price Match”
For Time
50 Hang Power Clean (135/95)
50 Burpee Over Bar
150 Double Unders (Lateral Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

Posted on

October 24, 2018

Warm Up:
Shoulder DROM
3rds
5/5 Pillar w/ arm reach
5 Strict No Jump Burpees
10 Plate Touches (Build)

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

Partner WOD: “Ham and Cheese”
For Time
2000 (MM) – 1750 (MF) – 1500m (FF) Row
:45 on :15 transistion
100 Burpees
*Min. sets of 5*
8rds
5 Pullups
10 Ball Slams
*Alternate rounds*

Posted on

October 18, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10 Pillar with arm reach
10 Goblet Squat
10 EB Press
50m Sprint (Increase intensity across rounds)

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 7 (Build)

WOD: “Bright Lights”
For Time
4-8-12-16-12-8-4
Goblet Squat (53/35)
Goblet Carry
Sprint
*WOD is performed in suicide sprint format*

Cooldown Focus: Shoulders and Hamstrings

BodyFit: 264

Warm Up:
Hip Mobility
Skill: MB Clean to Wall Ball
:10 AB Sprint

WOD:
5min work – 3min rest x 3
12/9 Cal AB
9 MB Clean to Wall Ball
50m Shuttle

Cooldown Focus: Lowerbody

Posted on

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

 

Posted on

February 8, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there!

CrossFit:

Warm Up:
Before WB – 500m Row – easy pace
3rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
5/5 Knee Hug Walking Lunge
10 Scap Depressions / 10 Scap Dep w/ pull / 10 Kips /Kipping Practice
8-6-4-2 Strict Press (Build)

Strength:
10min Alernating EMOM
Even: 1 Strict Press *Heavier than 1.31.18*
Odd: 4/4 Weighted Walking Lunge *Heavier than 1.25.18*

WOD:
“The Penguins”
7min AMRAP
20-15-10-5 – HSPU
400 – 300 – 200 – 100 – Meter Row
Rest 4min
7min AMRAP
5-10-15-20
Pullups
Front & Back Weighted Lunges

BodyFit: 194

Warm Up:
Get Your Chili Warm
3rds
5 Pullups
10 Pushups
15 Squats
5 Athletic Burpees *Max Effort Jump*

Trunk:
2rds
10/10 MB2T
10/10 Standing Teapots
10/10 Russian Twists

WOD:
22min AMRAP
10 Pullups
10 Box Jumps
10 HRPU
10 Goblet Squat (53/35)