Posted on

December 2, 2019

QuickFit

Warm up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball
20 Frog Pumps
10 V Ups (scale to Tuck Ups)

WOD:
150 Wall Balls
*Every 2min 50 Double(2:1)
**20min cap

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball 20 Frog Pumps
10 V Ups (scale to tuck ups)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD:
3rds
30 Wall Balls
60 Double Unders (3:1)

Posted on

November 15, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
10/arm Shoulder taps
10 Face pulls
10 Wall Ball Goblet Squats

WOD:
1000m Row
50/50 Renegade Rows
100 Wall Balls
*Chipper style*

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10/arm Shoulder taps
3 :03 Chin-over-bar Isometric pull-up hold
10 Wall Ball Goblet Squats
3-5 Squat Cleans (build)

Strength: Cleans
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch and go*

Choose Your Own Adventure
WOD:
250m Row
20 Pull-ups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row
*Compare 11.17.17*

Flex
5×3 Seated Box Jumps (Build)
Superset 3x:
15 Barbell Curls (build)
15 Skull Crushers (build)

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

April 22, 2019

I hope everybody had a nice holiday. If you indulged like I did get you butt to the gym and work off that candy!

Warm Up:
Squat Prep
3rd
8 Strict Pulls
:25 Goblet Squat Hold
Back Squat
100m Jog

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)

WOD: “Looper”
5 Rounds
20 Wallballs
Big Driveway Loop

Posted on

April 11, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know.

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Hold (R&L)
10 Kip Progression
5/5 Pillar w/ arm reach
5/5 Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

Partner WOD: “Dos Pescado”
21 Minute AMRAP
100m Sandbag Run
7 Pull-ups
14 Walking Lunges
*Alternate Rounds*

BodyFit 311

Warm Up:
500m Row – Easy
8min WAMRAP
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump Burpees
10 Squat Progression
10 Kip Progression

WOD: “El Pescado”
1000m Row
80 Walking Lunges
750m Row
60 Wallballs (20/14)
500m Row
40 Pull-ups
250m Row
20 Burpees

Posted on

March 18, 2019

This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a sign up sheet on the cubbies this week to ensure we don’t all bring Buffalo Chicken dip:) We will also be handing out the Open tshirts at this time as well. So come hit the last WOD of the 2019 Open and stick around and hang out with your fellow Alphaholics.

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 Front Squats
5/5 Pillar with arm reach
5 Box Jumps
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5 lbs)
Level 2: 3 x 3 (Build)

WOD: “Stanky Legs”
For Time
100 Wallballs
*Top of every minute 7 box jumps*