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July 27, 2018

Warm Up:
3 x Deadbugs 1:00 on / 1:00 off
Then
3rds
8 BB Good Mornings (Build)
8 Bent Over BB Rows
5 Box Jumps (AHighAP)
5 Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 (Build)
*Goal is 100%+ of 3RM*

Choose Your Own Adventure
WOD:
7min AMRAP
7 Box Jump (24/20)
7 Burpees
7 Power Cleans (115/85)
*Compare 7.28.14*
Flex Sesh:
4rds
12 DB Shrugs (Build)
MR Banded Straight Arm Pushdowns
Then
Buddy Curls

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February 15, 2018

CrossFit: 

Warmup:
3rds
:20 HS Hold
PA Clean Warmup
10/10 Bottoms Up KB Press
5/5 Knee Hug Walking Lunge

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×1 (Build)

WOD:
“Chang Chang”
For Time
75 Power Cleans (95/65)
50 Front Rack Lunges
25 HSPU
400m Run

BodyFit: 196

Warm Up:
500m Row
Then
5min WAMRAP
:30 Couch Stretch
10 True Pushups
5/5 Walking Lunge

Trunk:
2rds
3-way Pillar Series
5/5 Getup Situps (Heavy)

WOD:
Courtesy of CFNE
“Jump Ship”
18 min AMRAP
21/15 Calorie Row
18 Walking Lunge
15 Situps
12 HRPU

 

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February 9, 2018

Tonight: Bros and Brews @ 5:30pm.  As a bro you are free to do which lift you choose as long as it involves gains.  Alpha will provide some beer but if you have a special brand/style you like bring it.  We will provide a cooler and ice.  See you tonight.

Warm Up:
Rack / Thoracic Mobility
3rds
PA Clean Warmup (Build)
5 Burpee Walkups
Then
3 position Squat Clean x 3 (Build)

Strength:
Cleans
All Levels: 8min EMOM
2 reps *heavier than 2.2.18*

WOD:
“Face Melter”
For Time
15 Cleans (155/115)
30 B.O.B
60 Wall Balls (20/14)

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August 23, 2017

CrossFit

Warmup:
3rds
PA Snatch Warmup
10 True Pushups
Then
3position Snatch + 3 OHS (Build)

Strength:
Hang Squat Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
“Powerful”
5 Rounds
9 Power Cleans (135/95)
15 Hand Release Pushups
21 Air Squats
200 m Run

Hump Day Pump:

Weighted Good Mornings 4 x 4

Snatch Grip Press

5Rds
Max Rep Strict Pullups
15 Banded Pulldowns

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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

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March 28, 2017

CrossFit:

Warm Up:
3rds
10 Kips/Kipping Practice
PA Clean Warmup
15 KBS – American (Moderate)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Venti”
For Time
1000m Row
80 Plate Touches (35/25)
60 Lateral Hops
40 Pullups
20 Power Cleans (135/95)

BodyFit: 093

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees

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January 13, 2017

Today will be DP’s last day here at Alpha Athletics before he moves back to Detroit (he’s not leaving us forever).  If you can’t make tonight’s Happy Hour at Zone 28 in Harmarville try and stop down and see him before he goes.  Otherwise come down to Zone 28 and buy him a Fireball shot (he says they’re his favorite:)

Warm Up:
Deadbugs 4 x :45/:45
Then
3rds
8 BB RDL
8 BB Bent Over Row
*Build across 3 sets

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 4 @ 85%

Option A: Flex Sesh
4rds
8/8 Hammer Curls
12 Plate Raises

Option B:
For Time
200 Double Unders
*Every break 3 Power Cleans (135/95)

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January 4, 2017

Warm Up:
PA Clean Warmup x 3
3-position Squat Clean x 4 (Build)
*Focus on pulling under bar

Strength:
Hang Squat Clean
Level 1: Technique
Level 2: Heavy 3
*Goal is to improve on pulling under the bar and be more comfortable in the bottom position

WOD:
“Good Vibrations”
*Courtesy of CFNE
5rds – Max Reps
1:00 – Max Calorie Row
1:00 – Max Power Cleans (135/95)
1:00 – Max Burpee Over Bar
1:00 – Max Rest

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December 7, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s).  We’ll be there following the evening classes around 7pm but please don’t wait for us.  Hope to see many of you there.

Warm Up:
3rds
1/1 Spiderman with rotation
PA Clean Warmup
Then
4 x 3-position Clean (Build)

Strength:
Cleans
Level 1: Technique – Heavy
Level 2: Heavy Single
*Work to a heavy single this is NOT a test*

WOD:
“Devilish Idea”
10min AMRAP
6 Hang Cleans (95/65)
6 Power Cleans
6 Squat Cleans
3/3 Rotational Ball Slams
*Each round males add 20# – females add 10#*