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August 6, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics.  Friends and families are welcome, Alpha will provide the spread and drinks as a Thank You to everybody who has made the last 5 years possible.  See any coach with questions.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

WOD:
“Deadman Walking”
For Time
12/12 Walking Lunge
24 Pullups
12/12 Walking Lunge
24 Box Jumps (24/20)
12/12 Walking Lunge
24 MB2T (R+L=1)
12/12 Walking Lunge

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July 17, 2018

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls

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July 11,2018

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale.

Warm Up:
Shoulder DROM
Split Jerk Footwork
3rds
10 Scap Progression
PA Clean Warmup (Build)
Rack / Overhead Mobility

Strength: Clean and Jerk
Level 1: Technique
Level 2: 4 x 3 (Build)

Partner WOD:
“Dora and Boots”
14min AMRAP
10 Cal AB
8 Pullups
6 Cleans (135/95)
*Every minute partners rotate – 1:00 on / 1:00 off*

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June 25, 2018

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Hollow & Arch Hold
10 KBS – American (Build)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.11.18*

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 KBS – American (53/35)
20 T2B
10 Burpees
*Compate to 6.26.17*

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June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

Strength: 10min Alternating EMOM
Even: 8 HSPU
Odd: 8/8 Weighted Lunges

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

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June 15, 2018

Schedule Note: Please remember we will not have evening classes today.  There is no cap on our 6am and 12pm class to accommodate anybody interested in getting a workout in.  If you’re unable to make it in today hopefully we’ll see you tomorrow at the competition.  Event is from 9 – 2 and then we’ll be hanging out here afterwards, all are welcome.

Warm Up:
Get Your Chili Warm (3-5min)
3rds
10 Kips / Kipping Practice
4 Broad Jumps
10 Push Press (Build)

Trunk:
3rds
10/10 MB 2 Toes
10/10 Standing Teapots

Partner WOD:
“Danny”
20min AMRAP
30 Box Jumps (24/20)
20 Push Press (115/85)
30 Pullups