July 13, 2017

CrossFit Warmup: PA Clean Warmup x 2 30(60) Double Unders x 2 PVC Positions 3 position Hang Clean x 3 (Build) Strength: Hang Clean Level 1: Technique Level 2: Heavy 2 1 every :30 s for 5 min WOD: “Dirrty” 60-40-20 DB Snatch (50/35) DU (3:1 s) BodyFit 120 Warm Up: Heat Yo Meat *Focus…

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July 12, 2017

Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups  

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July 11, 2017

CrossFit Warmup: Shoulder DROM Scap Activation x 2 PA Clean Warmup x 2 5 Clean and Press x 3 (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level2: 4 x 3 (+ 06/22/17) WOD: 12 EMOM Even: Cal Assault Bike (10/7) Odd: 5 Clean and Jerk (135/95) BodyFit 119 4rds 20 Double Unders/Practice…

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July 10, 2017

This coming Saturday is the Alpha Pirate Tailgate.  If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details.  We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know.  These tickets will be on first…

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July 7,2017

Warmup: Deadbugs 4 x :45/:45 Then 3rds 12 Banded Good Mornings 8 Feet Elevated Ring Rows 4 Speed Deadlifts Strength: Deadlift All Levels:  10 min- 1 rep every :30 @ 95% *Heavier than last week WOD: Linchpin Test 10 5 Rounds 15 Wallballs (20/14) 15 Power Cleans (95/65)

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July 6, 2017

CrossFit Warmup: Shoulder DROM 5min WAMRAP :15 HS Hold 10 Elevated Pushups Pistol Practice WOD: “King and Queen” 40 Rds 2 HSPU 4 Pistols (2/2) 6 HRPU *Alternate Rounds BodyFit 118: Warm Up: Heat Your Meat Trunk: 3rds 10/10 Banded Rotations 10/10 Med Ball 2 Toes 20m AMRAP 1 HSPU 2 Squats 3 KBS 2……

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July 5, 2017

Warmup: PA Snatch Warmup x 2 PVC Positions 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch Level 1: Technique Level 2: Heavy 2 Then 1 every :30 for 5min WOD: 4 x 500m Row Repeats *Intensity will be determined by whether or not you worked out yesterday.  Be smart about how hard you…

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July 4, 2016

Happy Fourth of July!  In honor of ‘Mericas birthday we’re going to crush the Hero WOD Hansen and then enjoy the holiday!  Come in, get a workout and enjoy some time with your fellow Alphaholics afterwards. Warm Up: Heat Your Meat and Thank America HERO WOD: “Hansen” 30 KBS – American 30 Burpees 30 Weighted…

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July 3, 2017

Warmup: Chubbs Sequence 3rds 10 Chin Ups :40 Plank Hold 10 EB Thrusters Strength: Zercher Squats Level 1: Technique Level 2: 5×5 (Build) WOD: “The Breakup” 100 Thrusters (95/65) *100m Run every break  

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June 30, 2017

Warmup: 800m Run 3rds 10 Banded Pullaparts 10 True Pushups 10 KBS – American (AHAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 1 @ 80 % Max Reps WOD: 12 min EMOM Min 1: 10 Ball Slams Max burpees Min 2: Rest

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