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September 29, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all there to witness the CB vs Dan “Danger” Rowe showdown!

Warmup:
PA Clean Warmup x 3
Rack Mobilty

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 3

WOD:
Choose your own Adventure

A) “Contemptibly Obnoxious”
10, 8, 6, 4, 2
Clean and Jerk (135/95)-(165/115)-(185/125)-(205/135)-(225/145)
200 m Run

B) Flex 10-9-8-7….1
Barbell Curl
Skull Crushers / OH Tricep Extension
Then
Accumulate 50 Evil Wheels

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September 28, 2017

Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back.  We’re trying to organize the day as best as possible and knowing will go a long way.  I hope to see you all Saturday!

CrossFit

Warmup:
Chubbs Sequence
2rds
PA Snatch Warmup
8/8 Knee Hug Walking Lunge
:15 Table Top Stretch

Strength:
Pistols
All Levels: 4 x (6-8)
Dips
All Levels: 4 x (6-8)

WOD:
“Journey”
500 m Row
30 Snatches (115/85)
50 Wall Balls
30 Burpees over Bar
500 m Row

BodyFit 143

Warm Up:
Ankle Circuit
5min – Dou ble Under Practice
Then
2rds
10/10 MR Press (Light)
15 Goblet Squats
15 KBS – American (Moderate)

WOD:
7 min AMRAP
Buy In: 500m Row
15 Wallballs
30 Double Unders (3:1)
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 (5R/5L) DB Snatch
10 Pullups
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 Ball slams
10 Burpees

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September 27, 2017

This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow.  If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday.  See me or the coaches with any questions.

CrossFit:

Warmup:
Deadbugs – 1:00 on/1:00 off x 3
3rds
8 Feet Elevated Ring Row
8 BB Good Morning (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 100%
*Use same weight as 5RM or from 09/07/2017*

WOD:
“PA KB Test”
1 min on / 1 min off
30 KBS – Russian75/53

Hump Day Pump:

Sumo Deadlift 5 x 3

3rds
10 H Pulls
10 Reverse BB Curls
10 Weighted Pushups

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September 26, 2017

CrossFit

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Banded Pullaparts
10 Kips/Kipping Practice
10 Pushups
10 Goblet Squats (Moderate)

Strength:
DB Bench Press
All Levels: 4 x 4 (Build)

WOD:
“Preachers Daughter”
20 min AMRAP
5 C2B Pullups
10 Hand Release Pushup
15 Single Arm Squat
20 Double Unders

BodyFit 142

Warm Up:
Ankle Circuit
4rds
20 Double Unders/Practice
1 Easy Round of “Cindy”

Trunk:
Tabata Situps
:20 on :10 off x 8

WOD:
20 min AMRAP
5 Strict Pullups
10 Burpees
15 Goblet Squats
30 Double Unders

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September 25, 2017

This coming Saturday is going to be exciting at Alpha.  We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon.  Along with that there will be vendors from some local business’ at the gym.  Follow the Alpha IG page for the remaining Decathlon events and for details about this coming Saturday.  Hope to see you all there!

Warmup:
Chubbs Sequence
3rds
2/2 Leg Cradle unge Step Vert Flex Ext
5 Strict Pullups
10 EB Thrusters

Strength:
Weighted Lunge
All Levels: 4 x 6/6
*Compare to 8.21*

WOD:
“Safari”
800 m Run
50 Thrusters (95/65)
800 m Run

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September 22, 2017

Warmup:
PA Clean Warmup x 2
:10 Super Friend + 4 Thrusters x 3 (Build)
3-position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique / Heavy 3
Level 2: 4 x 2 (Build)

WOD:
Choose your own Adventure

A) “Grace”
30 Clean and Jerks
*Compare to 2.21.17*

B) 4 Rounds
8 DB Pullovers (AHAP)
8 Strict Knee/Leg Raises
16 Calf Raises

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September 21, 2017

CrossFit

Warmup:
Heat Your Meat (Before WB)
Set up WOD

WOD:
“The Seven”
7 Rounds
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (72/53)
7 Pull-Ups

BodyFit 141:

Trunk:
3rds
3-way Pillar Series (:30 on :15 off)
15 Straight Leg Lifts

3 Rounds
800 m Run
25 Burpees
25 Ball slams
*Rest 4 minutes

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September 20, 2017

CrossFit: 

Warmup:
Row 750m (Before WB)
PA Snatch Warmup x 2
Snatch Balance x 3 (Build)
Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique
Level 2: 4 x 2 (Build)

WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

Hump Day Pump:

Close Grip Bench Pyramid – 10-7-4-1-4-7-10

Single Arm DB Rows 3 x 10

5rds
12 Dips
12 DB Step Ups
12 Hammer Curls

 

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September 19, 2017

CrossFit: 

Warm Up:
Shoulder DROM & Scap Drills
2rds
5/5 Knee Hug Lunge Step
10 EB BTN Press
10 Tuck Jumps

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD:
10rds every :30
a) 2 Split Jerk @ 75%
b) 10/10 Lateral Hops

BodyFit: 140

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Pushups
10 KBS – American
10 EB Press

WOD:
100 Double Unders (3:1)
40 Burpee Over Bar
30 Hang Pw. Cleans (95/65)
20 Cals Bike
10 S2OH
20 Cals Bike
30 Hang Pw. Clean
40 Burpee Over Bar
100 Double Unders