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July 20, 2017

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CrossFit 

Warmup:
6min AMRAP
:30 HS Hold
10 Scap Depressions
100m Run

Strength:
All Levels:
Strict HSPU 4 x 5
Pullup 4 x 5

WOD:
Hills Sprints x 6

BodyFit 122:

Warm Up:
Ankle Circuit
7min Double Under Practice or 1/2 Flight Simulator

Trunk:
3rds
20/20 Shoulder Taps
5/5 Getup Situps

Tabata – :20 work / :10 rest x 8
KBS (AHAP)
Pushups
Medball to Toes
Double Unders
Pullups
*Rest 1min between movements

July 18, 2017

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CrossFit:

Warmup:
2rds
10 Kips/Kipping Practice
PA Snatch Warmup
Then
3 position Hang Snatch x 3 (Build)

Strength:
Hang Snatch
8 Min EMOM – 2 Reps
*Same weight as 07/05/17

WOD:
“07/02/2016”
10-1
T2B
1-10
DB Press
100 m Run

BodyFit 121

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Single Arm KB Press (Light)
10 KBS – American (Heavy)
4 Broad Jumps

Trunk:
Accumulate 40 T2B or 70 Knee Raises

WOD:
21-15-9
DB Snatch (50/35)
Cal Row
Immediately into
9-15-21
Box Jump Overs
Pullups

July 17, 2017

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Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events

Warmup:
Chubbs Sequence
3rds
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)
6 Strict Pullups

Strength:
Front Squat
Level 1: 3×5 (+5)
Level 2: 4×4 (Build)

WOD:
“Light Switch”
10 rounds
1 Min On/1 Min Off
15 Wallballs
15 Situps

 

July 14, 2017

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Reminder: Tomorrow is the Alpha Pirate Tailgate.  We hope you’re able to join us for the tailgate and/or the Pirate game.  Will be fun to spend sometime outside of the gym.  All are welcome! $10 per adult for the tailgate and jokes.

Warmup:
3rds
10 Face Pulls
10 Strict Burpees
100m Run

Strength:
Bench Press
Level 1:  3 x 5 (+5)
Level 2: 4 x 4 (Straight)
*Same as 06/30/17

Partner WOD:
“Hotdog and Ketchup”
15min AMRAP
Driveway Run
8 Burpees
*Rotate Rounds

July 13, 2017

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CrossFit

Warmup:
PA Clean Warmup x 2
30(60) Double Unders x 2
PVC Positions
3 position Hang Clean x 3 (Build)

Strength:
Hang Clean
Level 1: Technique
Level 2: Heavy 2
1 every :30 s for 5 min

WOD:
“Dirrty”
60-40-20
DB Snatch (50/35)
DU (3:1 s)

BodyFit 120

Warm Up:
Heat Yo Meat
*Focus on shoulders and hips*

1 Mile run
90 Squats
80 DU
70 Pushups
60 Situps
50 Wallballs
40 Walking Lunges
30 Box Jumps
20 Burpees
1k Row / 50 Cal

July 11, 2017

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CrossFit

Warmup:
Shoulder DROM
Scap Activation x 2
PA Clean Warmup x 2
5 Clean and Press x 3 (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level2: 4 x 3 (+ 06/22/17)

WOD:
12 EMOM
Even: Cal Assault Bike (10/7)
Odd: 5 Clean and Jerk (135/95)

BodyFit 119

4rds
20 Double Unders/Practice
10 Pushups
10 Squat Jumps

Trunk: Accumulate 40 T2B or 70 Knee Raises

For Time
3 Rounds
25 Wall Balls
10 DB C&J (50/35)
*4 min Rest
5min AMRAP
Burpee BJ Over
*4 min Rest
For Time
30 Cal AB
60 DU
800 m Run
60 DU
30 Cal AB

July 10, 2017

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This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first come first serve basis.  If you’re interested in just tailgating with us (we are pretty fun) cost is $10 per person for food, drinks and a good time!

Warmup:
Ankle Circuit
3rds
25 Double Unders/Practice
:20 Goblet Squat Hold + 4 FS
15 KBS – American

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

WOD:
“Twerk It”
25 S2OH
50 Front Squat
100 KBS – Russ
200 DU
*Work can be split up however you like*