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January 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest

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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

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June 26, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym.

Warmup:
2rds
PA Clean Warmup
10 Kips/Kipping Practice
10 Goblet Squats (Heavy)
Then
10min clock to warm up Clean

Strength:
Squat Clean
All Levels: 1 Rep Every :30 sec for 10 Min (+10  06/19)

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 American Swings (53/35)
20 T2B
10 Burpees

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June 13, 2017

CrossFit:

Warmup:
Shoulder DROM/Scap Activation Drill
3rds
10 Yoga Pushups
15 KBS – American
4 Athletic Burpees
10 EB Press

Strength:
Level 1: Strict Press 3 x 5
Level 2: Strict Press – Heavy 5
1 set @  MR 80%

WOD:
Every 3 Min x 5
15 KBS Russian (AHAP)
10 Burpees
100m Run

BodyFit 112:

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

For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU
Rest 4min
Airdyne Cal (100/80)
*8min cap

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March 16, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
10 Reverse Dips
5/5 Pillar w/ arm reach
10/10 Single Arm KB Press
5 BB Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for max reps

Skill: Rowing

WOD:
Alternating EMOM
Even: 150m Row
Odd: 8 S2OH (135/95)

BodyFit: 090

Trunk:
Tabata Situps x 8

WOD:
5rds
3min AMRAP – 1min Rest
3 Burpee
5 T2B
7 Air Squats
*Begin each round at burpees

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February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

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

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)

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November 22, 2016

CrossFit:

Warm Up:
4rds
10 Pillar w/ arm reach
15 KBS – American
15 Elevated Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x4 (Straight)
*Add weight from 11.15.16

WOD:
“The Sauce”
12min AMRAP
21-15-9
Ball Slam
Burpee

BodyFit:

Trunk:
3rds
Side Pillar – R
10 Leg Lifts
Side Pillar – L

WOD:
For Time
2,000m Row
Rest 5min
For Time
9-15-21
Ball Slam
Burpee
For Time
30-20-10
Box Jump
15-10-5
Pullups