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November 15, 2016

 

CrossFit:

Warm Up:
5min Row/Bike – Calories
3rds
10 Kips/Kipping Practice
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Add weight from 11.3.16

WOD:
“Gangnam Style”
8rds each
T2B
Meter Row
Burpees
Calories AD/AB
*Tabata style format – :20 work / :10 rest
*1min rest between movements
*Score is total work

BodyFit: 056

Warm Up:
Shoulder DROM
3rds
15 Elevated Pushups
10/10 Dynamic Step Ups
:30 DB Hold (Heavy)

WOD:
4min AMRAP x 4
3 Pullups
6 Manmakers
9 Step Ups
*1min rest between AMRAPs

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November 14, 2016

Thank you to all of the Alphaholics who came in Saturday and supported our Wades Army event.  We’re happy to be a part of Wades Army each of the past 4 years and will continue as long as necessary.  As of right now we currently sit 7th out of 20 gyms with just over $2,000 raised.  There’s still time to donate and help support research of neuroblastoma.

Warm Up:
Squat Prep
3rds
5 Manual Resisted Hamstring w/ Pushup (Partner)
3 Broad Jumps

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 3 @ 90%

WOD:
“Pennies”
7min AMRAP
2,4,6,8,…
KBS – American
1,2,3,4,…
Box Jumps

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November 11, 2016

Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall.  You are welcome to start at anytime I will be there around 7pm after the evening classes.  See me with any questions.  Hope to see you there!

Warm Up:
Ankle Circuit
4rds
Deadbug :30
10 Partner Assisted Pullups
10 EB Thrusters

Partner WOD:
“MJ and Scottie”
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls (20/14)
15 Deadlifts (225/155)

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November 10, 2016

CrossFit:

Warm Up:
Parnter Mobilty
Wrist Circuit
3rds
:30 Nose to Wall HS Hold
PA Snatch Warmup

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, challenging but doable

WOD:
Every 3min x 5
3 HSPU
6 Snatch @ 75%
9 Calories AD

BodyFit: 055

Trunk:
3rds
10/10 – Partner Russain Twists
5/5 Getup Situps

WOD:
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

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November 8, 2016

CrossFit:

Warm Up:
3rds
PA Clean Warmup
10 Pillar to Plank Press
3 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Straight)
*Same weight as 3RM Strict Press

WOD:
“Taco Tuesday”
For Time
Buy In: 1,000m Row
30 Box Jumps
30 KBS – American (AHAP)
30 Clean and Jerks (115/85)

BodyFit: 054

Warm Up:
Ankle Circuit
3rds
20 Double Unders
20 Air Squats
20 Elevated Pushups

WOD:
For Time
50 Calories Rower
50 Calories AD
Rest 5min
For Time
50 Box Jumps
50 KBS – American
Rest 5min
For Time
50 Burpees
50 Ball Slams

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November 7, 2016

Lots of stuff coming this weekend.  Friday November 11th is the monthly Happy Hour this month at Ordinary Joe’s in Aspinwall.  Saturday November 12th is the Wades Army event at Alpha.  There will be no group classes but will be multiple workouts to choose from.  We are raising money for Wades Army in support of Neuroblastoma so a donation of $20 or a 2016 Wades Army shirt is encouraged to participate.  We will have beverages, some sides and Steer and Wheel food truck will be present for festivities following the workout.  A side dish is welcome as well and does not have to be WLC compliant since the challenge ends on Friday.  Hope to see you all this weekend.

Warm Up:
Squat Prep
4rds
10 Scap Depressions
5 Pause Back Squats – :03 (Build)
3 Athletic Burpees

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 4reps @ 85% of 3RM

WOD:
“Speedracer”
20-15-10-5
Front Rack Lunges (95/65)
Pullups

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November 4, 2016

Warm Up:
Deadbugs 3 x :45/:45
Then
3rds
1/1 Seesaw Walk
10 Scap Retractions
8 DB RDL (AHAP)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3RM – This is a test – go get a PR!

Flex Sesh:
Shoulder Superset x 3
10 Bent Over Rear Fly
10 DB Front Raise
10 DB Side Raise
Then
3rds
10/10 Russian Twists
10/10 Standing Teapots
*Treat as a circuit and move continuously 3x through

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November 3, 2016

CrossFit:

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Banded Pullaparts
10 Ring Rows

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Use approximately 85% of heavy set from 10.28.16

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 Thrusters (95/65)

BodyFit:

Warm Up:
12min EMOM
Minute 1: 10 Ring Rows
Minute 2: 10 Wall Balls
Minute 3: :30 Plank hold

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 DB Thrusters

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November 2, 2016

LAST CHANCE for Power Monkey Gymnastics clinic this coming Saturday.  Use code “Alpha15” for a 15% discount off of registration.  This is an all levels clinic and will help beginners and advanced members learn proper movement, progressions and drills to help improve their gymnastic skills.  All are welcome – spread the word.

Warm Up:
4rds
1/1 Leg Cradle Lunge Step w/ vertical flexion
8/8 Single Arm KB Press
5 BB Strict Press (Build)

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3RM – This is a test – go get a PR!

WOD:
“747”
7min AMRAP
10 S2OH (115/85)
5/5 Rotational Ball Slams
5/5 Step Ups
Rest 4min
Repeat