Do you miss your fellow Alpha members? Why not join them for this workout today Tuesday at 12pm. Coach Kay will be leading a vitual workout for you all as a way to check in with your fellow Alphaholics. Click the link below and WOD with your Alpha family today at 12pm! https://us04web.zoom.us/j/Meeting ID: 213…

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“ Warm Up: Shoulder DROM3rds10/10 KB High Pull5 Strict Burpees10/10 Lateral Hops WOD: 10 – 1 – DB/KB Snatch 1 – 10 – Burpee Over DB/KB Finisher: Every :30 for 6rdsTop of Min (:00) – :20 PlankBottom of Min (:30) – 10/10 Heel Touches Keep your eye out for the whiteboard and demo video on…

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“Objective judgement, now at this very moment, Unselfish action, now at this very moment, Willing acceptance – now at this very moment – of all external events,That’s all you need” -Marcus Aurelius Alpha @ Home WOD 6 Warm Up: Chili Warm / Find Your 3min loop3 x 6 – Pike Pushup / Single Arm OHP3…

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Make sure to subscribe to our You Tube channel for our virtual white board where we answer any and all questions as we would at any white board session. Also, keep you eyes out for additional content on the channel as we expand our offerings in near future. www.youtube./user/TheTofu88 Alpha @ Home – WOD 5…

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Make sure to subscribe to our YouTube channel for more great stuff – virtual whiteboards, movement demos, dad jokes, etc. Click the link below, https://www.youtube.com/user/TheTofu88 Alpha At Home – WOD 4 “Born 2 Run” Option A: Every 2min x 10 – Run 200m Option B: Run for 20min Go outside, enjoy the warmer temps and…

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Alpha At Home WOD 3: Warm Up: Get Your Chili Warm – Be Creative 5min WAMRAP 5 Hands Only Inch Worms 2/2 Spidermans:20 Plank Hold WOD:20min EMOM – :30 work / :30 restEven: Renegade Rows / Shoulder Taps Odd: Mt. Climbers Finisher: Accumulate 100 Straight Leg Raises

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Happy St. Patrick’s Day! Alpha At Home WOD 2: Warm Up: 5min WAMRAP 3 Burpee Walkups 6/6 Reverse Lunges 20 Jumps – Double Unders or Lateral Hops WOD: 17min AMRAP17 Burpees17 Step Ups*17 Double Unders***Alternative – stairs 2 at a time**Alternative – 34 Lateral Hops Finisher: Accumulate 50/50 Imaginary MB2T*If you have an object of…

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Alpha At Home WOD 1: Warm Up: 5min EMOM 10 Squats 5/5 Shoulder Taps 5 Strict Burpees WOD: For Time 2rds75 Squats 50 Situps 25 Pushups 10/10 Walking Lunges 10 Burpees Finisher: 100 Russian Twists *Add weight if possible*

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Team WOD:Teams of 33 Rounds 4:00 Max Calorie Row 3:00 Max Burpees Over Rower 2:00 Max DB Box Step-Overs *one works at a time, can break up any way Hero WOD:“Felix the Cat” 6 Rounds for Time 9 Burpees 9 Box Jumps 9 Pull-ups 9 Thrusters (95/65) 9 T2B *Supposed to be done with a…

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QuickFit Warm Up:2rds 5 Burpee to Squat 5/5 KB Arm Bar 10 Scapular Push-Up on Elbows WOD: CrossFit: Warm Up:Shoulder Prep 3rds 5 Burpee to Squat5/5 KB Arm Bar 6 Bench Press @ 50% 1 RM Bench Strength: Bench Press4 x 6 (Build) Choose Your Own Adventure: WOD:  Every 3min for 5rds 1min Max Meter Row…

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