March 16, 2018

Week 4 of the Alpha Open!  Keep in mind we do the Open in classes all day but FNL is where it’s at.  Do your best to make one and work out with other Alphaholics you don’t get to see on a regular basis.   Next week we’ll finish up the Alpha Open with a little…

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March 15, 2018

CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…

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March 14, 2018

Warm Up: Rack Mobility 3rds PA Clean Warmup (Build) 5/5 Pillar w/ arm reach 10 Front Squat Then 10min for 3 x 3-position Pw Clean (Build) and find starting weight Strength: Power Cleans 10min EMOM – 2 reps *Every 2min add weight* WOD: “Major League” 7min AMRAP Max Rep Wall Ball (20/14) *Top of every…

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March 13, 2018

CrossFit:  Warm Up: 3rds 10 Banded Pullaparts 10 Kips/Kipping Practice 12 KBS – Russian (Build) 6 Depth Pushups *scale to true pushups* Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Bolt” 6rds 8 Pullups 8 KBS – American (AHAP) 8 Cals AB Rest…

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March 12, 2018

Warm Up: Ankle Circuit 3rds 20 Double Unders / Practice :25 Nose 2 Wall HS Hold 5 Burpee Walkups :25 Goblet Squat Hold 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% – Rest :90 *Weight from 3.5* WOD: “Captain” 21-15-9 HSPU Goblet…

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March 9, 2018

Week 3 of the Open and boy do we have a doozy!  Excited to see you all attack this workout today and tonight. Warm Up: Ankle Circuit 3rds 10 Kips/Kipping Practice 10/10 Single Arm Press 10 EB OHS WOD: Open 18.3 For Time 2rds 100 Double Unders 20 OHS (115/80) 100 Double Unders 12 Ring…

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March 8, 2018

CrossFit:  Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…

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March 7, 2018

Warm Up: 3rds 1:00 Deadbug 10 Feet Elevated Ring Rows 5 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every :30 for 15min *90% of 2.21.18* WOD: “Ja Rule and Ashanti” 5rds 10 Pullups 15 Box Jumps 30 DB Snatch (15R / 15L) *Rotate every :30)

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March 6, 2018

CrossFit:  Warm Up: 500m Row (Before WB) 3rds 15 KBS – Russian (Build) 10 True Pushups 10 Wall Drill 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *2.27.18* WOD: “Hindsight” 15min AMRAP 3,6,9,12…. KBS – American (53/35) HRPU Cal Row BodyFit: 201 Warm…

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March 5, 2018

Another great Alpha Open last Friday with lots of great scores and even some PR’s.  Way to go guy and gals, let’s keep this momentum for the next 3 weeks. Warm Up: Squat Prep 3rds 10 Kips/Kipping Practice 10 Plate Touches :10 Superfriend + 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3…

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