Posted on

February 28, 2019

CrossFit

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Straight Arm Pushdowns
10 True Pushups
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 8 (Build)

WOD:
For Completion:
3/3 Turkish Getups (Build)
10 Supine Ring Rows
10 Evil Wheels
* 15 Minute Clock*

BodyFit 299

Warm Up:
10min WAMRAP
8/8 ML Stretch
8 Strict No Jump Burpees
8 KBS (Build to working weight)
4 Broad Jumps

WOD:
4 Rounds
10 Cal Assault Bike
10 Burpees
Rest 4 Minutes
2 Rounds
20 Cal Assault Bike
20 Russian KBS
20 Box Jumps (24/20)
Rest 4 Minutes
1 Round
40 Cal Assault Bike
20/20 DB Snatch

Posted on

March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

Posted on

June 1, 2017

CrossFit: 

Warm Up:
3rds
25 Double Unders / Practice
3 :05 HS Hold :03 Eccentric
10 Front Squat (Build)

Alternating EMOM: 10min
Min 1: 5 HSPU
Min 2: 5 Box Jump (30/24)

WOD:
“What’s a Thruster”
21 Thrusters (95/65)
50 Double Unders (3:1)
15 Thrusters (115/85)
50 Double Unders
9 Thrusters (135/95)
50 Double Unders
6 Thrusters (155/115)
50 Double Unders
3 Thrusters (165/125)

BodyFit: 111

Warm Up:
4rds
20 Double Unders / Practice
8 Goblet Squat
10 Single Arm KB Press

Skill:
Turkish Get Up

WOD:
7min AMRAP
3 HSPU
1,2,3,4…. Box Jumps (24/20)
Rest 4min
For Time
21-15-9
DB Thruster 50/35)
42-30-18
Double Unders (3:1)
Rest 4min
For Time
500m Run
13 Pullups
22 KBS – American (53/35)
16 Step Ups
1/1 Turkish Get Up