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June 1, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha!

Warm Up:
Get Your Chili Warm
3rds
Overhead /Wrist Mobility
PA Clean WarmUp
5 Box Jumps (AHighAP)
3 position Snatch (Build)

Partner WOD:
“Thor and Loki”
20min AMRAP
400m Shuttle
50 Power Clean (135/95)
40 Jerk
30 Snatch
*Shuttle alternate every 100m
*Barbell work can be split however

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April 6, 2018

Warm Up:
3rds
10 Scap Depressions / Depressions w/ pull
PA Clean Warmup (Build)
2/2 Leg Cradle Lunge Step Vert Flex/Ext

Strength:
All Levels: 10min EMOM
Even: 5 Strict Pullups (add weight if necessary)
Odd: 5/5 Split Squats (add weight if necessary)

WOD:
“Jerry and George”
Partner Tabata
Push Press (95/65)
Front Squat (135/95)
Power Clean (185/135)
Deadlift (225/155)

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March 30, 2018

Warmup:
Deadbugs – 3 x 1:00 /1:00|
3rds
PA Clean Warmup (Build)
8 Feet Elevated Ring Rows
5 x 1 Speed Deadlifts
25 Jumps (Double / Single Unders)

Strength:
All Levels: Deadlift
5 min 1 Rep every :30 Seconds
*100% of 2/21/18 or heavier than 3/21/18*

WOD:
“Dirty Wagon”
3 Rounds
10 Power Cleans (155/115)
50 Double Unders

 

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February 2, 2018

Schedule Reminder: Next Friday  Feb. 9th 5:30pm Bros and Brews – Dudes doing manly things, followed by Saturday is for the Girls at 10am on Feb. 10th.  Both events are open to the public so bring a family member or friend who could benefit from Alpha Athletics and let them experience what we’re all about.  Hope to see you all there!

Warm Up:
500m Row – Easy Pace
3rds
T-Spine Mobility
10 Starr Shrugs
5 Box Jumps (30/24)
3-position Clean + 3 Push Press (Build)

Strength:
Power Clean
All Levels: Every :30 for 8min
*Add weight from 1.10.18*

WOD:
“Drowing Grace”
3rds
500m Row
10 Clean & Jerk (135/95)

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January 10, 2018

CrossFit

Warmup:
Get Your Chili Warm
3rds
Bear Crawl/Crab Walk
10 Kips/Kipping Practice
10 KBS – American
5 Box Jumps (30/24)
3-position Clean x 3 (Build)

Strength:
Power Clean
All Levels:
10 min
1 @ :30 sec
*Same as 12.19.17*

WOD:
“Xena”
12 min AMRAP
5 Power Cleans (155/115)
9 C2B Pullups
13 Box Jumps (24/20)

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Max Cal Assault Bike
Min 4: Rest

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December 19, 2017

CrossFit: 

Warm Up:
3rds
PA Clean Warmup x 3
Wrist/Shoulder Mobility
5 Box Jumps (30/24)
Then
3 position Pw Clean x 3 (Build)

Strenth:
Power Clean
Level 1: Heavy 3 / Technique
Level 2: Heavy 3

Partner WOD:
“Donner and Blitzen”
5 Rounds
10 Sandbag2Shoulder
Max Calorie Assault Bike
*Each partner does 5rds*
**Score is total cals**

BodyFit: 176

Warm Up:
500m Row
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Ring Rows

WOD:
For Time
25-20-15-10-5 – Box Jumps (24/20)
10-10-10-10-10 – T2B
Row 500m
50-40-30-20-10 – Double Unders (3:1)
10-10-10-10-10 – Renegade Rows (R+L=1)

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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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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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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