WOD

Warm Up:

Jump Rope-1min
20sec Rest
Weighted Plank-1min
20sec Rest

x3 Rounds:
------------------------------------------------
Burpee-10
Hang Snatch-30(75#/55#)
Burpee-20
Hang Snatch-30(115#/75#)
Burpee-30
Hang Snatch-30(135#/85#)
Burpee-40

For Time: 25min Cap
-------------------------------------------------

Schedule

Thursday: 9am Only: WOD Posted in the Members Only page
Friday: Open Gym: 4pm-8pm
Saturday: Closed

WOD + Schedule

Bench Press-4-8reps @75%-80%
Curl Bar Curls-10 to Max Reps

x5
----------------------------------------
1 Arm DB Rows-15L/15R-AHAP
Weighted Dips-12 to Max Reps

x4
---------------------------------------
Thanksgiving Schedule:

Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-8pm Only
Saturday: Closed

WOD + Schedule

Split Stance Press + Split Jerk(2+1) 3-3-3-3-3-3

Start with Empty Bar and add weight each Round:
------------------------------------------------------------
Hang Power Clean-5
Front Squat-5     > Complex: (115#-95#-M/85#-65#-W)
Push Press-5
Thruster-5
Lateral Burpee-10
Double Under-50

AMRAP-15min:
-------------------------------------------------------------
Thanksgiving Schedule:

Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-8pm Only
Saturday: Closed

WOD + Schedule

Back Squat: 70%-75% x8-10reps x3 Sets

Then; Add 10#-20# for 1 set of Max Reps:
----------------------------------------------------
EMOM-14min (Even/Odd)

Power Clean-4 @70-75%-Even Minute
Burpee-8 & Wall Ball-12(10ft-All)-Odd Minute
-----------------------------------------------------
Thanksgiving Schedule:

Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-7pm Only
Saturday: Closed

Thanksgiving Schedule:

Thanksgiving Schedule:

Monday: Normal Class Schedule
Tuesday: Normal Class Schedule
Wednesday: Normal Class Schedule
Thursday: 9am Class Only
Friday: Open Gym 4pm-7pm Only
Saturday: Closed
----------------------------------------------

WOD

Weightlifting Program Posted in the Red Room:
-----------------------------------------------------------
SWOD:

Double Kettlebell Alternating Mil-Press-10-20reps Total
Dumbbell Renegade Rows-20(10/10-Alt)
Sled Push-70ft @1.5x BW
Sled Drag-70ft

x5 Rounds:
------------------------------------------------------------
Gainz: Barbell Curl-3 Sets of Max Reps
------------------------------------------------------------
Intervals: Row: 300M x5 (1min Break Between Sets)
-------------------------------------------------------------
Conditioning:

200M Run
Target Burpee-20
200M Run
Med Ball Slam-20(25#/18#)
200M Run
Double Kettlebell Cluster-20(53#-M/35#-W)
200M Run
T2B-20

x3 Rounds For Time:
------------------------------------------------------------

WOD

Snatch(Power or Squat)-3 @75%-80%

EMOM-7min:
-----------------------------------------------
Wall Ball-100(20#/14#-10ft)
Double Under-90
Muscle Up-30

AMRAP-15min:
-----------------------------------------------

TBT: 6 Mile Ruck-2013

Throwback: 2013- 6 Mile Ruck Run/Walk
--------------------------------------------------
Next GoRuck Train Up this Saturday. Check the members page for details.

WOD

Dumbbell Bench-8-15reps
Back Squat-8-10reps @70-75%

x8 Rounds: Every 2 Rounds; 1 Sets of Max Pull Ups:
----------------------------------------------------------------

WOD

Ab Crusher-10
Partner Leg Levers(oblique)-20

x3 Rounds Each:
-------------------------------------
Deadlift-4(255#-M/185#-W)
HSPU-8
Box Jump-12(24"/20")

AMRAP-18min:
--------------------------------------

Muscle Up Progression

WOD

400M Run
Wall Ball-Max Reps with Remaining Time:

2min(40sec Rest) x4 Rounds: Score is Total Wall Ball Completed
-------------------------------------------------------------------------------
3min Rest, Then;
-------------------------------------------------------------------------------
Double Under-30
Pull Up-10
Hang Clean & Press-5(135#-115#-M/95#-75#-W)

AMRAP-12min:
-------------------------------------------------------------------------------

Congrats Teams!

Congrats to our Teams! Both Teams took 4th Place in their Division at the Wurst Games!

NO CLASS

Reminder: No Class today. Come out to Alpha CrossFit to support our Teams. Team Comp starts at 8am.

WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD

Yoke Walk-100ft(50/50) @2x Bodyweight
Dips(Weighted or BW)-12-25reps
Farmers Walk-200M(88#-70#-M/70#-53#-W)

x4-5 Rounds NFT:
----------------------------------------------------------
Intervals:

Row: 500M x3(1min Rest between Sets) AFAP

Log in your Total Time, Including Rest Time:
----------------------------------------------------------
Conditioning:

"Holleyman"

Wall Ball-5(10ft)
HSPU-3
Power Clean-1(225#-M/155#-W or75%-80% of your PC 1RM)

x30 Rounds: For Time:
-----------------------------------------------------------

Yoked!

Warming up on the BeastMetals Yoke! Getting ready to SWOD! #crossfitseguin #swodkilla #beastmetals #strongwoman #fridayswod #yoked

A video posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 13, 2015 at 6:02am PST

WOD

Back Squats: 80%x5 (2sets), 85%x3(3sets)
----------------------------------------------------
Double Under-40
Front Racked Lunges-30(115#-M/85#-W)
Hang Power Clean-20
Push Press-10

x3 Rounds: 20min Time Cap:
-----------------------------------------------------
**Reminder: No Class this Saturday.

WOD

Dumbbell Bench Press-6-12 Reps
Deadlift-6-8 Reps @75%+ (T&G)

x5 Rounds:
------------------------------------------
Weighted Pull/Chin Up-50
HSPU(Strict)-50

Break up the reps anyhow:
-----------------------------------------

Happy Veterans Day!

Happy Veterans Day to ALL my Brothers and Sisters who have served! Thank you for your service!

J. Gaitan: U.S. Army, Korea 2002

WOD

Lateral Burpees-Max Reps 45sec
15sec Rest
OHS-Max Reps 45sec (115#-95#-M/85#-65#-W)
15sec Rest
V-Ups-1min Max Reps

x6 Rounds: 90sec Rest Between Rounds:
-------------------------------------------------

WOD + Schedule Change

12min AMRAP of:

Jumping Lunges-30(15/15-Alt)
Swings(A)-30(70#-M/44#-W)
Push Ups-30

-2min Break; Then;

14min AMRAP of:

Burpee-10
Deadlift-10(155#-M/105#-W)
Front Squat-10

---------------------------------------------------
**Schedule Change for this week: No Class this Saturday. We will have two Teams at the Wurst Games. Come out to Alpha CrossFit to cheer on our Teams!

Be STRONGER Than Your Excuses!!

WOD

Warm Up:

Single Jumpo Rope-50
Wall Walk-3
Goblet Squat-12(53#-M/35#-W)
Swing(A)-12

x3 Rounds NFT:
-------------------------------------
Buy in: 600M Run:

OHS-10(135#-M/95#-W)
C2B Pull Up-10
Box Jump Over-10(24"/20")

AMRAP-20min:
----------------------------------------

Eat Well, Lift Often

WOD

Weightlifting Posted in the Red Room:
------------------------------------------------
SWOD

Med Ball Slames-20(25#-M/18#-W)
Weighed Pull Up-8-12reps
Sled Push-140ft(70/70) @1.5x BW

x5 Rounds:
-------------------------------------------------
Skills:

Rope Climb-3
Pistols-12(6L/6R)-Alt

x4 Rounds:
------------------------------------------------
Conditioning:

1000M Row
Hang Power Clean-20 (115#-95#-M/85#-65#-W)
Thrusters-30
Lateral Burpee-40
Wall Ball-60

For Time:
-------------------------------------------------

The Butcher, Balls and Bells

WOD

Bulgarian Split Squats-15-20reps Each Leg x3 Sets:
---------------------------------------------------------------
Double Unders-40
Front Squat-15(115#-M/85#-W)
HSPU-9

AMRAP-15min:
----------------------------------------------------------------

TBT: 2009

WOD

Bench Press-8-12reps @60%-65%
Barbell Curl-10 to Max Reps
Back Squat-8-12reps @65%-70%

x5-7rounds NFT:
--------------------------------------------

WOD

Even Minute: 3-Position Clean + Jerk @75% of C&J 1RM
Odd Minute: T2B-12

EMOM-20min: Even /Odd
------------------------------------------------------------------------
Suicide Sprint 4sets x4 stops (W/Partner for Rest)
------------------------------------------------------------------------

3-Position Clean

WOD

C2B Pull Up-7

Barbell Cluster-7(135#-M/95#-W)

x4 Rounds; Then;

Double Unders-100: Then;

400M Run

Wall Ball-12

x4 Rounds: For Time:

------------------------------------------------

Warm Up:

3 Position Clean @95#-M/65#-W

Burpee-5

EMOM 5min:

------------------------------------------------

GoRuck Train Up

The ladies completed their first GoRuck train up! 4 plus miles, 20+ pounds. Getting ready for GoRuck 2016. #ruckup #morningpt #crossfitseguin #goruck

A photo posted by Jesus Gaitan (@jesus.gaitan.35) on Nov 1, 2015 at 6:29am PST