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*

Posted on

April 19, 2018

CrossFit

Warmup:
3rds
10 Scap Depressions – Depression w/ pull – Pullups
2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext
4 Broad Jumps

Strength: Alternating EMOM
Split Squat – 4/4
Strict Pullup – 5

WOD:
“Curse like a Sailor”
27-21-15-9
200m Run/Row
Wallballs
Box Jumps
*Workout end with run/row*

BodyFit 214

Warm Up:
8min WAMRAP
25 Double Unders / Practice
5/5 ML Press
5 Burpee Walkups
10 Air Squats
100m Jog

WOD:
7 min AMRAP
100m Sprint
10 Squats
5 Burpees
*Rest 5 Minutes
7 min AMRAP
5 Unbroken KBS AHAP(Amer)
25 Double Unders (3:1)
5 Burpee Box Over
*Rest 5 Minutes
7 min AMRAP
250 m Row
5/5 DB Snatch (50/35)

Posted on

February 1, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

BodyFit: 192

Warm Up:
Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

Posted on

January 8, 2018

CrossFit

Warmup
Squat Prep
3rds
8 Strict Pullups
5/5 Strict Mountain Climbers
:25 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Every 3 min
**Goal is more weight than 1.2.18**

WOD:
“Newspaper Route”
4 Rounds
15 Wallballs
Max Rep Calorie Assault Bike
:90 sec on :90 sec off
*Score is total calories

BodyFit  184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 Minute Rest