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December 1, 2017

CrossFit

Warmup:
3rds
10 Banded Pullaparts
10 Pillar to Plank Press
10 Underhand Rows
10 Weighted Pushups

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

Choose your own Adventure:

WOD:
15-12-9
Strict Press (95/65)
Strict Chin ups

Flex Sesh:
4 x Circuit
10 Dynamic Pushups
10 OH DB Extension
10 Evil Wheels

BodyFit Canceled for 12/01/2017

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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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June 2, 2017

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

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May 5, 2017

Schedule Update: Alpha will be closed this weekend as we’re hosting the CrossFit Sport Specific Application seminar Saturday and Sunday.  We’ll post an at home WOD if you still want to get your sweat on!

Warm Up:
3rds
:45 Deadbug
12 Banded Good Mornings
8 Bent Over BB Row (Build)
4 Speed Deadlifts

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Goal should be to finish heavier than last week

Choose Your Own Adventure:

WOD:
For Time
2,000m Row
200 Double Unders

Flex Sesh:
5rds
10 BB Curls
10 Evil Wheels

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February 10, 2017

Reminder: Tonight Sadie Hawkins event RAW Training in the North Hills.  Event begins at 6:30, is laid back and fun.  Come cheer myself and G$ on and see an local event in action.  Hope to see you there.

Warm Up:
4rds
:45 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row (Build)
4 Speed Deadlifts (135/95)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 2 (Build)
*Build to a heavy double over 5 sets goal being 95%+ of 1RM

Choose Your Adventure:
A) Flex Sesh
4rds
10 OH DB Tricep Extension
10 Standing BB Curl
10 Evil Wheels

B)
For Time
750m Row
50 KBS – Russian (AHAP)
25 Pullups
1/1 Turkish Getup
*Same KB for swings and getup