Posted on

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


Posted on

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

Posted on

Thank you to all of the Alphaholics who came to Friendsgiving this past weekend.  We’re thankful for each and every one of you and it’s nice to get to spend some time outside of the gym with you all.

Holiday Week Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
Thoracic Mobility
10 Kips/Kipping Practice
10 Goblet Squat
5 EB OHS

Strength:
Overhead Squat
All Levels: 5 x 5 (Build)

WOD:
“The Count”
21-15-9
Front Squat (135/95)
T2B

BodyFit: 165

Warm Up:
3rds
10 Straight Leg Lifts
:30 Goblet Squat Hold
30 Double Unders/60 Singles

WOD:
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls
Rest 4min
7min AMRAP
20/15 AB Calories
15 Goblet Squat
Rest 4min
5min AMRAP
10 T2B
10 KBS – American
10 Wall Balls

Posted on

September 12, 2017

CrossFit:

Warmup:
Rack  Mobility
PA Clean Warmup x 2
Super Friend stretch + 4 FS x 2
3 position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique / Heavy 3
Level 2: 3 x 3 (Build)

WOD:
“The Camel Complex”
5 x 3min rest
2 Hang Cleans
2 Cleans
2 Front Squat
2 Jerks
*Rest 3min between complexes and build in weight

BodyFit 137
Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
:20 Nose to Wall HS Hold
15 Air Squats
10 Kips/Kipping Practice

WOD:
7 min AMRAP
50 Double Unders (3:1)
30 Goblet Squat (50/35)
10 T2B
*5 min Rest
2 Rounds
8 Wall walks
40 Situps
*5 min Rest
400 m Farmer Carry (AHAP)

* BodyFit 040 Retest 09/13/16

Posted on

July 31, 2017

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

 

Posted on

July 24, 2017

Warm Up:
Ankle Mobility/Circuit
3rds
25 Double Unders/Practice
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 (Build)
*Leave some in the tank, do not miss reps

Partner WOD:
“May and Walsh”
200 Wall Balls (20/14)
A) Wall Balls
B) Double Unders
*Score is total Double Unders
*Partners can switch however they choose
*10min cap

Posted on

July 17, 2017

Thank You to the Alphaholics that came out to the Pirate game on Saturday night.  It’s always fun to spend time outside of the gym with you all.  Looking forward to future Alpha events

Warmup:
Chubbs Sequence
3rds
:10 Wall Stretch
:10 Superfriend + 4 FS (Build)
6 Strict Pullups

Strength:
Front Squat
Level 1: 3×5 (+5)
Level 2: 4×4 (Build)

WOD:
“Light Switch”
10 rounds
1 Min On/1 Min Off
15 Wallballs
15 Situps

 

Posted on

July 10, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first come first serve basis.  If you’re interested in just tailgating with us (we are pretty fun) cost is $10 per person for food, drinks and a good time!

Warmup:
Ankle Circuit
3rds
25 Double Unders/Practice
:20 Goblet Squat Hold + 4 FS
15 KBS – American

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

WOD:
“Twerk It”
25 S2OH
50 Front Squat
100 KBS – Russ
200 DU
*Work can be split up however you like*

 

Posted on

June 22, 2017

CrossFit:

Warmup:
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Goblet Squat
10 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (+2.5)
Level 2:  4 x 4 (Build)

WOD:
“Miss Fit-ness ”
Buy In: 800 m Run
5 Rounds
6 T2B
5 Deadlifts (135/95)
4 Power Cleans
3 Jerks
2 Front Squats
Cash Out: 100 DU

BodyFit 115:

Warm Up:
Heat Yo Meat
3rds
10/10 Getup Situp
15 KBS – American

10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement
Retest 11/10/2016