WOD

November 15, 2017

By pwsadmin | November 14, 2017 | 0 Comments

Don’t forget this coming Saturday is the annual Alpha Friendsgiving.  Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions.  Festivities begin at 6pm, dinner served at 7pm.  See you there!

CrossFit: 

Warm Up:
8min WAMRAP
20 Double Unders/Practice
15 Wall Balls
10 Banded Pullaparts
5 Strict No Jump Burpees

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

WOD: “The Sizzler”
10rds
2 Thrusters (135/95)
4 B.O.B

BodyFit: 163

Warm Up:
500m Row
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Goblet Squat
4 Broad Jumps

Partner WOD:
a) 100 Box Jumps
100 T2B
b) 75 Cals Rower
75 Pullups
c) 50 DB Thrusters
50/50 DB Snatch
*Partners alternate movement every minute*

November 14, 2017

By pwsadmin | November 13, 2017 | 0 Comments

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

October 6, 2017

By Tony Fusaro | October 5, 2017 | Comments Off on October 6, 2017

CrossFit:

Warmup:
3rds
1:00 Deadbug
8 Strict Pulls
10 BB Good Morings (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% +

WOD:
Choose your own Adventure

A)”Quick Fix”
2 Rounds
30 Cal Row
20 Cal AD
10 Burpees

B) Flex Sesh
4 Rounds
8 Hex Press
12 Hammer Curls
12 Flutter Kicks

BodyFit: 146

Warm Up:
DROM Hips & Shoulders

Trunk:
3rds
:30 Side Pillar (R/L)
15 Straight Leg Lifts

WOD:
Run 400m
50 Pullups
Run 400m
50 Box Jumps
Run 400m
50 DB Snatches
Run 400m
50 Pushups

October 5, 2017

By Tony Fusaro | October 4, 2017 | Comments Off on 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*

October 4, 2017

By Tony Fusaro | October 3, 2017 | Comments Off on October 4, 2017

CrossFit:

Warmup:
Shoulder/Wrist Mobility
PA Snatch Warmup x 3
3 position Squat Snatch x 3 (Build)
3 Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique – 2 rep
Level 2: 4 x 2 (Build)
*09/21/2017

WOD:
“X3”
4 Rounds
12 G2OH (95/65)
12 Dips
12 Ball Slams

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*

Hump Day Pump

DB Bulgarian Split Squat 4 x 8/8

Pendlay Rows 4 x 8

3rds
3/3 Turkish Getups
10 DB Flies
10 DB Front Raise

October 3, 2017

By Tony Fusaro | October 2, 2017 | Comments Off on October 3, 2017

CrossFit

Warmup:
Shoulder DROM
3rds
2/2 Leg Cradle Lunge Step Vert Flex Ext
5 Box Jump (30/24)
10 EB BTN Press

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)
*Compare to 09/20/17*

WOD:
“Supervillain”
10-20-30-40-30-20-10
KBS – American (53/35)
Suicide Run

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees

October 2, 2017

By Tony Fusaro | October 1, 2017 | Comments Off on October 2, 2017

Thank you to all the Alphaholics who participated or spectated at the inagural Alpha Athletics Decathlon.  The weather was perfect, the workouts were great, the support of each other was awesome!  Shout out to Tommy Hudzik for the big win and special thanks to DJ and JC for all their hard work to make the event a success!

CrossFit:

Warmup:
Chubbs
3rds
4/4 Knee Hug Walking Lunge
8/8 Single Arm Squat
8 Strict No Jump Burpees

Strength:
Weighted Step Up
All Levels 4 x 4R/4L (Build)

WOD:
“Magnum”
15 min AMRAP
15 Bodyweight Backsquat
15 Burpee

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees

September 29, 2017

By Tony Fusaro | September 28, 2017 | Comments Off on September 29, 2017

Schedule Update: Tomorrow NO 9am class.  We will hold the FREE Community workout at 10am (all members, families, and friends welcome) followed by the Alpha Decathlon.  We will be cooking out and there will be drinks supplied by Alpha.  Please feel free to bring a side dish if you wish.  Hoping to see you all there to witness the CB vs Dan “Danger” Rowe showdown!

Warmup:
PA Clean Warmup x 3
Rack Mobilty

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 3

WOD:
Choose your own Adventure

A) “Contemptibly Obnoxious”
10, 8, 6, 4, 2
Clean and Jerk (135/95)-(165/115)-(185/125)-(205/135)-(225/145)
200 m Run

B) Flex 10-9-8-7….1
Barbell Curl
Skull Crushers / OH Tricep Extension
Then
Accumulate 50 Evil Wheels

September 28, 2017

By Tony Fusaro | September 27, 2017 | Comments Off on September 28, 2017

Decathlon Note: If you’re planning on participating in the Alpha Decathlon (even select events) please sign up on the sheet in the back.  We’re trying to organize the day as best as possible and knowing will go a long way.  I hope to see you all Saturday!

CrossFit

Warmup:
Chubbs Sequence
2rds
PA Snatch Warmup
8/8 Knee Hug Walking Lunge
:15 Table Top Stretch

Strength:
Pistols
All Levels: 4 x (6-8)
Dips
All Levels: 4 x (6-8)

WOD:
“Journey”
500 m Row
30 Snatches (115/85)
50 Wall Balls
30 Burpees over Bar
500 m Row

BodyFit 143

Warm Up:
Ankle Circuit
5min – Dou ble Under Practice
Then
2rds
10/10 MR Press (Light)
15 Goblet Squats
15 KBS – American (Moderate)

WOD:
7 min AMRAP
Buy In: 500m Row
15 Wallballs
30 Double Unders (3:1)
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 (5R/5L) DB Snatch
10 Pullups
*Rest 4 minutes
7 min AMRAP
Buy In: 500 m Row
10 Ball slams
10 Burpees

September 27, 2017

By Tony Fusaro | September 26, 2017 | Comments Off on September 27, 2017

This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow.  If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday.  See me or the coaches with any questions.

CrossFit:

Warmup:
Deadbugs – 1:00 on/1:00 off x 3
3rds
8 Feet Elevated Ring Row
8 BB Good Morning (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 100%
*Use same weight as 5RM or from 09/07/2017*

WOD:
“PA KB Test”
1 min on / 1 min off
30 KBS – Russian75/53

Hump Day Pump:

Sumo Deadlift 5 x 3

3rds
10 H Pulls
10 Reverse BB Curls
10 Weighted Pushups