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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 8, 2017

CrossFit
Warmup:
500m Row – Before WB
3rds
:45 Deadbug
8 BB Good Mornings (Heavy)
8 Pendlay Rows (Heavy)
5-4-3 Deadlifts (Heavy)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×2 (Build)
*Finish at 100%+ of 3RM

WOD:
Choose Your own Adventure

Partner WOD:
Partner Tabata x 8
Calorie Assault Bike
*Each partner completes 8rds

Flex Sesh:
Buddy Curls Immediately Followed by Buddy Skull Crushers
*10 – 1 alternating

9:30 AM BodyFit canceled 12/08/2017

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December 5, 2017

CrossFit
Warmup:
Chubbs
2rds
PA Clean Warmup
5/5 Knee Hug Lunge Step
4 Broad Jumps
Then
Barbell Complex x 3 (Build)

WOD:
Mainsite 10/14/2012
60 Alternating Pistols OR Step Lunges
50 wall-ball shots, (20/14)
40 box jumps, (24/20)
30 deadlifts, (185/135)
20 power cleans
10 front squats

BodyFit 171

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:30 Side Pillar – R
10/10 Med Ball to Toes
:30 Side Pillar – L

5 Rounds on a constantly running clock
1) 1 min on/1min off – Assault Bike
2) :45 on/:45 off – KBS – American
3) :30 on/:30 off – Burpees
* 5rds of each movement completed before moving to the next

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November 29, 2017

CrossFit
Warmup:
3rds
:40 Deadbug
8 Ring Rows
8 BB Good Mornings (Build)
4 Box Jumps (30/24)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: Heavy 3
(Approx 90% of 3 RM)

WOD:
8 min AMRAP
4/4 Rotational Ball Slam
4, 8, 12, 16, 20 . . . Pullups

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

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November 17, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there!

CrossFit:

Warm Up:
3rds
3 way Pillar Series
12 Banded Good Mornings
8 Strict Pulls
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 90% of 3RM

Choose Your Own Adventure:

A) WOD:
250m Row
20 Pullups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row

B) Flex Sesh:
4 x Circuit
8 BB Curls
:30 Side Pillar R
8 Bent Over BB Row
:30 Side Pillar L

BodyFit: 164

Warm Up:
Row 500m
3rds
15 Air Squats
10 DB Push Press

WOD: “Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20in)
Push Press (75#)
Row (Calories)

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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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September 27, 2017

This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow.  If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday.  See me or the coaches with any questions.

CrossFit:

Warmup:
Deadbugs – 1:00 on/1:00 off x 3
3rds
8 Feet Elevated Ring Row
8 BB Good Morning (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 100%
*Use same weight as 5RM or from 09/07/2017*

WOD:
“PA KB Test”
1 min on / 1 min off
30 KBS – Russian75/53

Hump Day Pump:

Sumo Deadlift 5 x 3

3rds
10 H Pulls
10 Reverse BB Curls
10 Weighted Pushups

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September 15, 2017

Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer.  If you don’t have a uniform go to our IG account and follow the instructions on how to get one.  Cancer sucks so let’s get together and kick it in nuts!

Warm Up:
3rds
1:00 Deadbug
10 BB Good Mornings (Build)
10 Bent Over Rows
5 Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (Build)
Level 2: 4 x 4 @ 95%
*Use weight from 8.25.17*

Choose Your Own Adventure:

WOD:
1min on : 1min off
100 Cals Bike

Flex Sesh:
Circuit x 4
8/8 Hammer Curls
16 Straight Arm Pulldowns
8 Evil Wheels

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September 06, 2017

Warmup:
4rds
:45 Deadbugs
PA Clean Warmup
:10 Table Top Hold
8 Strict Pulls

Strength:
Deadlift
All Levels: Every :30 for 5min 1 @ 100% of 5RM
*Weight from 8.4.16 OR add from last week*

WOD:
“Elizabeth”
21-15-9
Cleans (135/95)
Dips

Hump Day Pump

Box Squat – Find a heavy 5 (Building)

4rds
20 Sledge Strikes
10 Alt. Sandbag G2OH
10 Medball Situps