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…

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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…

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CrossFit:  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…

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CrossFit:  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:…

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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*

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Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  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.  If you don’t have a uniform go to our IG…

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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…

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CrossFit:  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…

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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…

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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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