Posted on

October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

Posted on

September 27, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*

Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*

BodyFit: 258

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches

WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower

 

Posted on

September 21, 2018

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only.

Warm Up:
3rds
10 Banded Pullaparts
:15 Hollow & Arch Holds
10 Kips /Kipping Practice

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x3 (Straight)
*Heavier than 8.14.18*

WOD: “Remix”
Workout performed using tabata intervals
5rds
T2B
Box Jumps (24/20)
Pullups
Cals AB
Rest 1min

Cool Down: 5min

Posted on

September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

Posted on

September 7, 2018

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  Box Jumps (AHighAP)
3 Cleans + 3 Jerks (Build)

Trunk:
3rds
8/8 Getup Situp
12 Straight Leg Raises

WOD: “7 Deadly Sins”
Courtesy of CF Mt. Lebanon
10 C2B Pullups
20 T2B
30 Deadlift (185/135)
100 Double Unders (Lateral Hops)
30 Box Jumps
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*

Posted on

September 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
15 KB High Pull
5 Strict No Jump Burpee

Strength: 10min EMOM
Even: 6 Strict Pullups
Odd: 6 Dips
*Add weight if necessary*

WOD: “Level Up”
For Time
2rds
20/20 Hang DB Snatch (55/40)
30 Burpee to Plate
20 T2B

BodyFit: 251

Warm Up:
Shoulder DROM
3rds
15 KBS – American (Build)
5 Strict No Jump Burpees
10/10 Over and Backs
:15 AB Sprint

Skill: DB Hang Snatch

WOD:
For Time
3rds
30 Hang DB Snatch
30 Burpee Over DB
30 Situps
30 Cals AB

Posted on

August 28, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)
10/10 Russian Twists

Strength: 15min clock
4 x 6 Strict Pullups *Add weight if necessary
4 x Fastest Front Carry

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

BodyFit: 247

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)

Trunk:
2rds
3 way Pillar Series
10/10 Getup Situp

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

 

Posted on

August 9, 2018

CrossFit: 

Warm Up:
Partner Mobility
EB Positions
3 x 5 Snatch Balance (Build)

Strength: Hang Squat Snatch
All Levels: Technique
*Work sets of 3 adding weight as necessary*

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

BodyFit: 244

Warm Up:
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up KB Press
10 True Pushups
15 Air Squats

WOD:
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp
Rest 4min
9-15-21
T2B
HRPU
KBS – Russian (AHAP)
Rest 4min
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp

Posted on

July 31, 2018

CrossFit: 

Warm Up:
6min WAMRAP
10 Scap Progression
10 Plate Touches
Hip Mobility

Skill: Turkish Getup

Strength: 15min running clock
4 x 6 Strict Pullups *Add weight if necessary
Work to heavy Turkish Getup *Right & Left

WOD:
“Twosday”
Every 3:00 x 5
8 T2B
10 Ball Slams
12/8 AB Cals

BodyFit: 241

Warm Up:
Shoulder DROM
3rds
10 Kips / Kipping Practice
10 Plate Touches
15 Straight Leg Lifts
:20 AB Sprint

Partner WOD:
50-40-30-20-10
Calorie AB
Ball Slams
Pullups
Situps
*Work can be split however but must be equal*

Posted on

July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)