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June 9, 2017

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Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family!

Warm Up:
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps
8/8 Single Arm KB Press

WOD:
“Brian and Dom”
For Time
100 reps of each movement, may be broken up however team likes
Pullups
HRPU
Box Jumps
T2B
S2OH (95/65)
*Jump rope runs at coaches discretion

 

 

June 7, 2017

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Alpha Members: 6:30 strength class will be replaced with CrossFit this week to accommodate Friends & Family week.  The Hump Day Pump will return next week as a permanent class for the foreseeable future.

Warm Up:
4rds
10 ML Press (Alternate arms each round)
15 KBS – American
15 MB Thrusters

Strength: Current Alpha Members
Pistol Progression 4 x 6-8

WOD:
“Double Ohhhh Seven”
7min AMRAP
10 Wall Balls (20/14)
10 KBS – Russian (AHAP)
Rest 4min
7min AMRAP
10 Cals AB
5/5 DB Snatch

June 6, 2017

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Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches.  We will be back to regular schedule next week.

Warm Up:
4rds
3 Hands only Inchworms
10 Elevated Pushups
20 Jumping Jacks

Skill:
Rowing

Partner WOD:
“Derek and Hansel”
250m Row
20-1 Burpees
*Partners alternate rounds

June 5, 2017

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Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey.

Warm Up:
Chubbs Sequence
3rds
10 Scap Depressions
:20 Goblet Squat Hold
10 KBS – American

Strength: Current Alpha Members
All Levels: Strict Pullups 4 x 5
*Make your progression as challenging as possible for 5 perfect reps.  Add weight if necessary

WOD:
Tabata x 8
Goblet Squat (Moderate weight)
Shoulder Taps
Ball Slams
Pullups
*1min rest between movements

June 2, 2017

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Don’t forget tomorrow Saturday June 3rd Park WOD at Squaw Valley Park in O’Hara Township.  We will meet in front of the gazebo at 9am families and friends welcome.  There will be NO team WOD at Alpha that morning.

Warm Up:
3rds
Ipsilateral Deadbug :45
10 Scap Depressions
10 RDL (Build)
5 Speed Deadlifts (Build)

WOD:
“Ham Sammich”
4rds
20 Deadlifts (185/135)
20 Pullups
400m Run

Optional: Flex Sesh
4rds
8 DB Curl
8 Arnold Press
10 Evil Wheels

June 1, 2017

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CrossFit: 

Warm Up:
3rds
25 Double Unders / Practice
3 :05 HS Hold :03 Eccentric
10 Front Squat (Build)

Alternating EMOM: 10min
Min 1: 5 HSPU
Min 2: 5 Box Jump (30/24)

WOD:
“What’s a Thruster”
21 Thrusters (95/65)
50 Double Unders (3:1)
15 Thrusters (115/85)
50 Double Unders
9 Thrusters (135/95)
50 Double Unders
6 Thrusters (155/115)
50 Double Unders
3 Thrusters (165/125)

BodyFit: 111

Warm Up:
4rds
20 Double Unders / Practice
8 Goblet Squat
10 Single Arm KB Press

Skill:
Turkish Get Up

WOD:
7min AMRAP
3 HSPU
1,2,3,4…. Box Jumps (24/20)
Rest 4min
For Time
21-15-9
DB Thruster 50/35)
42-30-18
Double Unders (3:1)
Rest 4min
For Time
500m Run
13 Pullups
22 KBS – American (53/35)
16 Step Ups
1/1 Turkish Get Up

 

May 31, 2017

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CrossFit:

Warm Up:
3rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Double Death”
Death by Power Clean (135/95)
Death by Burpee
*Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure
**Death by burpee will immediately follow Death by power clean
***Each movement is capped at 15min

Hump Day Pump

Back Squat – 10RM

Standing DB Press – 3 x 5 (Build)
*Grab heavier DB’s each set and don’t count your warmup sets

4rds
8 Standing BB Curl
8 OH DB Tricep Ext

May 30, 2017

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Shout out to all that participated in Murph yesterday.  The Murph tradition is one that is important and one that we’re thankful to participate in.  You all earned it yesterday.

CrossFit and BodyFit:
*Both classes will be the same today.  If you participated in Murph be mindful of your intensity and do what is appropriate.  

Warm Up:
Chubbs Sequence
Shoulder DROM
Heat Your Meat

Strength:
30min EMOM – :30 on / :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: KB Step Lunge
Min 4: Ring Rows
Min 5: Situps

 

May 26, 2017

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Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday.

Warm Up:
3rds
:45 Deadbug
10/10 Jewitts
15 Banded Good Mornings
8 Bent Over BB Row

Strength:
Deadlift
Level 1: 3RM
Level 2: 1RM – Go get a PR!

Choose Your Adventure:

WOD:
For Time
30-20-10 – Cal AD
10-20-30 – Wall Balls (20/14)

Flex Sesh:
5rds
12 Barbell Curls
12 Evil Wheels
*Same weight as 5.5