Posts by Tony Fusaro
September 22, 2017
Warmup: PA Clean Warmup x 2 :10 Super Friend + 4 Thrusters x 3 (Build) 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 4 x 2 (Build) WOD: Choose your own Adventure A) “Grace” 30 Clean and Jerks *Compare to 2.21.17* B) 4 Rounds 8 DB Pullovers…
Read MoreSeptember 21, 2017
CrossFit Warmup: Heat Your Meat (Before WB) Set up WOD WOD: “The Seven” 7 Rounds 7 Handstand Push-Ups 7 Thrusters (135/95 lbs) 7 Knees-to-Elbows 7 Deadlifts (245/165 lbs) 7 Burpees 7 Kettlebell Swings (72/53) 7 Pull-Ups BodyFit 141: Trunk: 3rds 3-way Pillar Series (:30 on :15 off) 15 Straight Leg Lifts 3 Rounds 800 m…
Read MoreSeptember 20, 2017
CrossFit:Â Warmup: Row 750m (Before WB) PA Snatch Warmup x 2 Snatch Balance x 3 (Build) Halting Snatch x 3 (Build) Strength: Snatch Level 1: Technique Level 2: 4 x 2 (Build) WOD: “Jen and Ross” 3500 m Row *Rotate every 350m 100 Power Snatch (95/65) *While partner is rowing Hump Day Pump: Close Grip…
Read MoreSeptember 19, 2017
CrossFit:Â Warm Up: Shoulder DROM & Scap Drills 2rds 5/5 Knee Hug Lunge Step 10 EB BTN Press 10 Tuck Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: 5 x 2 (Build) WOD: 10rds every :30 a) 2 Split Jerk @ 75% b) 10/10 Lateral Hops BodyFit: 140 Warm Up:…
Read MoreSeptember 18, 2017
Warm Up: Chubbs Sequence 3rds 20 Double Unders/Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 5 :05 Pause Front Squat (Build) Strength: Weighted Step Up All Levels: 4 x 5/5 *Compare to 8.28 WOD: “The Predator” 21-15-9 Front Squat (135/95) Situps *30 Double Unders (3:1) after each round*
Read MoreSeptember 15, 2017
Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday. Â Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer. Â If you don’t have a uniform go to our IG…
Read MoreSeptember 14, 2017
CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…
Read MoreSeptember 13, 2017
CrossFit:Â Warm Up: Rack Mobility 6min WAMRAP 20 Double Unders/Practice 10 Scap Activation Drill 10/10 Single Arm Press 5/5 Knee Hug Lunge Step Strength: Split Jerk Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: 10min EMOM 1 Strict Press (135/95) 2 Push Press 3 Push Jerk 20 Double Unders (2:1) Hump Day…
Read MoreSeptember 12, 2017
CrossFit: Warmup: Rack  Mobility PA Clean Warmup x 2 Super Friend stretch + 4 FS x 2 3 position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 3 x 3 (Build) WOD: “The Camel Complex” 5 x 3min rest 2 Hang Cleans 2 Cleans 2 Front Squat 2…
Read MoreSeptember 11, 2017
As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Chubbs Sequence 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump 30″/24″…
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