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August 8, 2017

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CrossFit:

Warm Up:
Chubbs Sequence
2rds
PA Clean Warmup
10 Kips/Kipping Practice
3 position Squat Clean (Build)
100m Jog

Hero WOD:
“Badger”
3rds
30 Squat Cleans (95/65)
30 Pullups
800m Run

BodyFit: 127

Warm Up:
3rds
10 Scap Depressions
15 KBS – American
100m Jog

Skill: Hang Clean

WOD:
For Time
800m Run – 40 H. Cleans (95/65) – 40 Pullups – 40 Ball Slams
400m Run – 30 H. Cleans – 30 Pullups – 30 Ball Slams
200m Run – 20 H. Cleans – 20 Pullups – 20 Ball Slams
100m Run – 10 H. Cleans – 10 Pullups – 10 Ball Slams

August 7, 2017

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This coming Friday we will hold our August Happy Hour at Cornerstone Restaurant in Aspinwall.  If you are free Friday evening join and spend some time with your fellow Alpha members outside of the gym.  Party starts when you get there, we’ll be down following evening classes.

Warm Up:
Chubbs Sequence
Ankle Circuit
3rds
20 Double Unders/Practice
Wall Stretch
8 EB BTN Push Press
8 EB OHS

Strength:
Overhead Squat
All Levels: 5 x 5 (Build)
*This can be a strength session or technique session based on where you are in the progression

WOD:
“The Plug”
4rds
10 OHS (135/95)
20 Situps
30 Double Unders (3:1)

August 4, 2017

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Warmup:
3rds
1:00 Deadbug
10 Ring Rows
10 KB Good Mornings
10-8-6 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 RM
*This is a test – Go get a PR!

Choose Your Own Adventure:
A) Flex Friday:
3 Rounds
10 Bicep curl to Arnold Press
Max Rep Straight arm Push downs

B) WOD:
“Odd Enough”
25 Cal Bike
Odd Object Ladder – 50m – 100m – 50m
25 Cal Bike

August 3, 2017

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CrossFit

Warmup:
5rds of “Cindy”

Partner WOD:
“Oyster and Sand”
1 Mile Run
50 Wallballs
50 Pullups
50 Burpees
Calorie AB (100/75)
50 Burpees
50 Pullups
50 Wallballs
1 Mile Run
*Partners alternate 400m runs
*Work must be split 50/50

BodyFit 126:

Warm Up:
5rds of “Cindy”

Partner WOD:
“Oyster and Sand”
1 Mile Run
50 Wallballs
50 Pullups
50 Burpees
Calorie AB (100/75)
50 Burpees
50 Pullups
50 Wallballs
1 Mile Run
*Partners alternate 400m runs
*Work must be split 50/50

August 2, 2017

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Warmup:
3rds
PA Clean Warmup
10 True Pushups
2/2 Knee Hug Lunge Step

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3RM – Go get a PR!
*Compare to 2.22.17

WOD:
“MAXED OUT”
5 Min AMRAP
400 m Run
Max Clean and Jerk (95/35)
5 Min AMRAP
400 m Run
Max Step Ups
5 Min AMRAP
400 m Run
Max Burpees

Hump Day Pump:

Barbell Step Up 3 x 5/5 (Build)

Pendlay Rows 3 x 10

Superset:
5rds
MR Hex Press (Build)
10 Ring Dips

 

August 1, 2017

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CrossFit:

Warmup:
Shoulder DROM
3rds
Crab Walk – down & back
10/10 Single Arm Press
50m Shuttle (fast jog)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
Death by  15 M Sprint

BodyFit 125

Trunk:
3rds
10/10 Banded Rotations
10/10 Standing Teapots

Triathlon
50-40-30-20-10
Cal Row
Cal Assault Bike/Airdyne
500m-400m-300m-200m-100m
Run

July 31, 2017

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A couple testers this week! Let’s see if we’re stronger!

Warmup:
3rds
Wall Stretch
:10 Superfriend + 4 FS (Build)
10 Scap Depressions
3 position Hang Clean (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 RM
This is a test – go get a PR!

WOD:
“Pool Boy”
5 min AMRAP
5 Hang Power Clean (95/65)
5 Pullups

 

July 27, 2017

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CrossFit

Warmup:
2rds
PA Clean Warmup
Russian Baby Makers x 5
:15 Table Top Stretch
10 Kips/Kipping Practice

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)

BodyFit: 124

Warm Up:
5rds of “Cindy”
5 Pullups
10 Elevated Pushups
15 Air Squats

For Time:
50 Cal Row
50 Box Jump Overs
50 Wallballs (20/14)
50 Pushups
50 Wallballs
50 Box Jump Overs
50 Cal Row

July 26, 2017

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Warmup:
3rds
1:00 Deadbug
10 Strict Pullups
10 BB Good Morings (Build)
4 Speed Deadlifts (Light, Fast)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
06/16/2017

Workout:
“Helen”
3 Rounds
400m Run
21 KBS – American (53/35)
12 Pullups

Hump Day Pump:

Front Rack Lunges 3 x 6/6 (Heavy)

Floor Press 3 x 5

5rds
10 H-Pulls
10/10 Hammer Curls