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December 15, 2017

CrossFit

Warmup:

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3 x 1 (Build) – No misses!

Choose Your Own Adventure:

WOD:
“Tri”
For Time
50/35 Cal AB
50 Cal Row
100 Double Unders

Flex Sesh:
4rds
20-15-10-5
Bent Over Rows 2DBs
Evil Wheels
KB Russian Twists (R + L =1)

BodyFit 175

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*

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December 14, 2017

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


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December 13, 2017

Don’t forget today there will be NO 4:30pm CrossFit class.  Thank you for your understanding.

CrossFit

Warmup:
500m Row – Easy pace – Before WB
8min WAMRAP
10 Banded Pullaparts
15 Air Squats
:40 Plank Hold
8 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)

WOD:
“Hellish”
100 Burpees
Every :90 sec
10 Wallballs (20/14)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups

Posted on

December 4, 2017

CrossFit


Warmup:
Chubbs/Squat Prep
3rd
2/2 Knee Hug Lunge Step Vertical Flex/Ext
10 Scap Depressions
:25 Goblet Squat Hold (AHAP)
5 Back Squat (Build)

Strength:
BackSquat
Level 1: 3×5 (+5)
Level 2: 3×4 (Straight)
*From 10/31/2017

WOD:
“Treaty”
6 Rounds
5/5 DB Snatch (55/40)
5/5 DB Lunge

9:30 AM BodyFit Canceled 12/04/2017

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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

Posted on

September 29, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all there to witness the CB vs Dan “Danger” Rowe showdown!

Warmup:
PA Clean Warmup x 3
Rack Mobilty

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 3

WOD:
Choose your own Adventure

A) “Contemptibly Obnoxious”
10, 8, 6, 4, 2
Clean and Jerk (135/95)-(165/115)-(185/125)-(205/135)-(225/145)
200 m Run

B) Flex 10-9-8-7….1
Barbell Curl
Skull Crushers / OH Tricep Extension
Then
Accumulate 50 Evil Wheels