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December 21, 2018

Today we test the CrossFit Total, yes!  We’ll be performing a 1RM of our Back Squat, Strict Press and Deadlift.  Details will be given in class on structure and time limits but we do want you all to go for it today and hit some PR’s!  
Also, if you ordered the new Alpha sweatshirts they are in and ready to be picked up.  

Warmup: 
Squat Prep
3rds
6 Strict Pullups
8 BB Good Mornings (Build)
10 Pillar to Press Up
5 Back Squat (Build)

Tester: CrossFit Total 
3 attempts at 1RM Back Squat – Strict Press – Deadlift
Go get some PR’s!

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December 13, 2018

CrossFit:

Warm Up:
3rds
5/5 Pillar w/ arm reach
10 Single Arm Press
10 Air Squats
5 Strict Press (Build)

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 5 x 1 (Build)
*This is NOT a test, no misses*

WOD: “Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit: 279

Warm Up:
8min WAMRAP
10 Scap Progression
5 Burpee Walkups
5 Box Jumps (AHighAP)
10 Plate Touches (Build)

Partner WOD:
10min – Max Cal Row
8min – Max Ball Slams
6min – Max Burpees
4min – Max Box Jumps
2min – Max Pullups
*Score is total reps for pair*

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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

 

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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*

 

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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)

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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

 

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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*

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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

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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