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November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

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November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

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October 23, 2018

CrossFit: 

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
Rack Mobility – Individual

Strength: Low Hang Clean
Level 1: Technique
Level 2: Set of 3

WOD: “The Waltz”
Every 3min x 4
5 Power Cleans (135/95)
10 Box Jumps
15/10 Cals AB

BodyFit: 265

Warm Up:
8min WAMRAP
:15 Lunge Hold (R&L)
10 KBS (Build)
8 True Pushups
6 Box Jumps

Skill: KB Snatch

WOD:
For Time
60 Box Jumps (24/20)
30/30 KB Sntach (53/35)
60 KBS – American
30/30 Goblet Lunges
60 HRPU
*Every 4min 20/14 cals on AB/Rower*

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October 2, 2018

CrossFit:

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
Overhead Mobility

Strength: Hang Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD: “Bring it on”
12min AMRAP
4 Hang Power Snatch (80%)
2,4,6,8….
Box Jumps (24/20)
MB2T

Cooldown: 5min

BodyFit: 259

Warm Up:
Heat Yo Meat
3rds
Hip Mobility
15 Strict Knee Raises
100m Jog

WOD: “Amphibious”
Courtesy of CFNE
3rds
200m Farmers Carry (53/35)
400m Run
800m Row

Cooldown: 5min

 

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September 21, 2018

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only.

Warm Up:
3rds
10 Banded Pullaparts
:15 Hollow & Arch Holds
10 Kips /Kipping Practice

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x3 (Straight)
*Heavier than 8.14.18*

WOD: “Remix”
Workout performed using tabata intervals
5rds
T2B
Box Jumps (24/20)
Pullups
Cals AB
Rest 1min

Cool Down: 5min

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September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
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″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

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September 7, 2018

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  Box Jumps (AHighAP)
3 Cleans + 3 Jerks (Build)

Trunk:
3rds
8/8 Getup Situp
12 Straight Leg Raises

WOD: “7 Deadly Sins”
Courtesy of CF Mt. Lebanon
10 C2B Pullups
20 T2B
30 Deadlift (185/135)
100 Double Unders (Lateral Hops)
30 Box Jumps
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*

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August 17, 2018

Schedule Reminder: No morning classes due to 2nd Annual Alpha Decathlon beginning at 9am.  Alpha 5 year Anniversary Party to follow Decathlon, families and friends welcome.

Warm Up:
3rds
10 Banded Pullaparts
7 Strict No Jump Burpees
4 Broad Jumps
7 Depth Pushups *Scale to True Pushup*

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

Choose Your Own Adventure:

WOD:
For Time
100 Box Jumps
*Top of every min 7 burpees*
*7min cap*

Flex Sesh:
3rds
10 each Shoulder Superset (Rear Delt Flys – Front Raises – Side Raises)
8/8 Single Arm DB Row (Heavy)

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August 6, 2018

Mark Your Calendars: Saturday August 18th the 2nd Annual Alpha Decathlon will be going down…10 events – 1 winner.  Following the greatest exhibition of fitness since this past weekend we will be holding our 5 year anniversary party.  We encourage all Alpha members, current and former, to come celebrate five unbelievable years of Alpha Athletics.  Friends and families are welcome, Alpha will provide the spread and drinks as a Thank You to everybody who has made the last 5 years possible.  See any coach with questions.  Hope to see you all there!

Warm Up:
Squat Prep
3rds
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 3 then MR @ 80%

WOD:
“Deadman Walking”
For Time
12/12 Walking Lunge
24 Pullups
12/12 Walking Lunge
24 Box Jumps (24/20)
12/12 Walking Lunge
24 MB2T (R+L=1)
12/12 Walking Lunge