Posted on

December 6, 2017

CrossFit

Warmup:
3rds
20 Double Unders/Practice
10 Kips/Kipping Practice
10 Pushups
3 position Hang Squat Cleans (Build)

Strength:
Hang Squat Cleans
Level 1: Technique
Level 2: Heavy 3

WOD:
“Abe the Axe”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
HRPU
C2B
20 Double Unders

9:30 AM BodyFit Canceled 12/06/2017

Posted on

July 6, 2017

CrossFit
Warmup:
Shoulder DROM
5min WAMRAP
:15 HS Hold
10 Elevated Pushups
Pistol Practice

WOD:
“King and Queen”
40 Rds
2 HSPU
4 Pistols (2/2)
6 HRPU
*Alternate Rounds

BodyFit 118:

Warm Up:
Heat Your Meat

Trunk:
3rds
10/10 Banded Rotations
10/10 Med Ball 2 Toes

20m AMRAP
1 HSPU
2 Squats
3 KBS
2… 4… 6…
4….8….12…until time expires

Posted on

June 9, 2017

Join us for an In House Happy Hour to end Friends & Family week!  Come get a workout at one of our evening classes then stay and enjoy some drinks with your fellow Alphaholics and welcome some new members to the Alpha family!

Warm Up:
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps
8/8 Single Arm KB Press

WOD:
“Brian and Dom”
For Time
100 reps of each movement, may be broken up however team likes
Pullups
HRPU
Box Jumps
T2B
S2OH (95/65)
*Jump rope runs at coaches discretion

 

 

Posted on

May 4, 2017

CrossFit:

Warm Up:

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Old School”
8rds
6 Hang Clusters (95/65)
200m Shuttle

BodyFit: 104

Warm Up:
5rds of “Cindy”

Skill: Pistols and Scaling Options

WOD:
Tabata x 8 each exercise
Wall Balls (20/14)
Pullups/Jumping Pullups
Situps
HRPU
AD Cals
1min rest between movements

 

Posted on

April 18, 2017

I don’t do this often buuuuuut she is my wife, a big Happy Birthday to the boss lady!  Happy 3rd anniversary of your 29th birthday I hope you have a great day!

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Snatch Balance x 4 (Build)
2 Hang Squat Snatch x 3 (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 2

WOD:
“Bucs”
10min AMRAP
10 Power Snatch (75/55)
10 T2B
10 HRPU

BodyFit: 099

Warm Up:
3rds
10 Ring Rows
10 KB Good Morning
10 KBS – American

WOD:
Each round consists of 4min of work 1min of rest
Round 1: Boyd Run – max rep DL (135/95)
Round 2: 600m Row – max rep Ball Slam (25/20)
Round 3: 150 Double Unders (3:1) – max rep Pullups
Round 4: 50 cal AD (40 AB) – max rep HRPU

Posted on

April 13, 2017

Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
2/2 Leg Cradle Lunge Step w/ vert flex/ext
:10 Table top hold
10 True Pushups

Skill:
https://www.youtube.com/watch?v=BZHdEWVLiag

Strength:
Pistol Progression & Dip Progression
All Levels: 4 x 6-8 reps

WOD:
“Wheeler and Ronnie”
12rds
5/5 Weighted Lunge
10 HRPU
10 Ball Slams
*Partners alternate movements

BodyFit: 098

Warm Up:
Chubbs Sequence
3rds
10/10  Step Lunges
10 Kips/Kipping Practice
10 KBS – American

WOD:
50-40-30-20-10
Row or Bike
50 – Weighted Lunges
40 – HRPU
30 – Ball Slams
20 – Pullups
10 Burpees

Posted on

March 30, 2017

CrossFit:

Warm Up:
2rds
10 Face Pulls
10 KB  Good Mornings
5/5 Single Arm KB Press
1 Speed Ladder
10 True Pushups

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

WOD:
“Oh Buddy”
4rds
12 Deadlift (155/115)
9 Hang Power Clean
6 Push Jerk
15 Burpees

BodyFit: 094

Trunk:
3-way Pillar Series x 3

WOD:
100 Box Jumps (24/20)
50 HRPU
100 Wall Balls
50 Pullups
Every 2min – 100m Shuttle

Posted on

February 15, 2017

Warm Up:
8min WAMRAP
25 Double Unders / Practice
1/1 Knee Hug Lunge Step Vertical Flex/Ext
10 Kips / Kipping Practice
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)
*Build across 5 sets to a heavy double

WOD:
“Double Dip”
5min AMRAP
5 T2B
5/5 Walking Lunge
Rest 3min
5min AMRAP
5 HRPU
5 Box Jumps (24/20)