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October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups

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October 5, 2017

CrossFit

Warmup:
7min WAMRAP
10 Scap Depressions
15 Air Squats
:20 Table Top Stretch
4 Broad Jumps

Strength:
Alternating EMOM
Even – 5 Strict Pullups
Odd – 10 Ring Dips

Partner WOD:
“Pot and Kettle”
50 Power Cleans (135/95)
400 m Run
100 Box Jumps (24/20)
200 m Run
50 T2B
400 m Run
100 Wallballs (20/14)
200 m Run

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

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October 4, 2017

CrossFit:

Warmup:
Shoulder/Wrist Mobility
PA Snatch Warmup x 3
3 position Squat Snatch x 3 (Build)
3 Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique – 2 rep
Level 2: 4 x 2 (Build)
*09/21/2017

WOD:
“X3”
4 Rounds
12 G2OH (95/65)
12 Dips
12 Ball Slams

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

Hump Day Pump

DB Bulgarian Split Squat 4 x 8/8

Pendlay Rows 4 x 8

3rds
3/3 Turkish Getups
10 DB Flies
10 DB Front Raise

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October 3, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
2/2 Leg Cradle Lunge Step Vert Flex Ext
5 Box Jump (30/24)
10 EB BTN Press

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)
*Compare to 09/20/17*

WOD:
“Supervillain”
10-20-30-40-30-20-10
KBS – American (53/35)
Suicide Run

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees

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October 2, 2017

Thank you to all the Alphaholics who participated or spectated at the inagural Alpha Athletics Decathlon.  The weather was perfect, the workouts were great, the support of each other was awesome!  Shout out to Tommy Hudzik for the big win and special thanks to DJ and JC for all their hard work to make the event a success!

CrossFit:

Warmup:
Chubbs
3rds
4/4 Knee Hug Walking Lunge
8/8 Single Arm Squat
8 Strict No Jump Burpees

Strength:
Weighted Step Up
All Levels 4 x 4R/4L (Build)

WOD:
“Magnum”
15 min AMRAP
15 Bodyweight Backsquat
15 Burpee

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees