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December 13, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Single Leg Glute Bridge
10m/each Forward/Backward Quadruped Crawl
:20/side Star Plank

Partner WOD:
250m Row
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
*Partners alternate movements each round*
**20min Cap**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg DB WTD Single Leg Glute Bridge
6/side DB Deadlift with Twist
:20/side Star Plank
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5×1 (Build) – NO MISSES

Choose Your Own Adventure

WOD:  
Tester: 500m Row
*Warm up with a few shorter rows and then 1 all out go for time*
Finisher:
Accumulate 50 Evil Wheels
*8/8 Hammer Curls every break*

FLEX:
5 Rounds
20 Banded Hamstring Curls
10 Straight Arm Banded PVC Lat Push-downs
5 Heavy DB RDL + Shrug

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December 5, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full
20 Lateral Hops Over Bar
1 From Floor Clean Complex (Build)
10/leg Single leg Hops
3 Jerks (Build)

Partner WOD:
5 Snatch (115/85)
20/20 Double Unders
10 Power Cleans
20/20 Double Unders
20 C&J
*Both partners complete jumps
**Partners split C&J however
***Partners alternate Snatches and Cleans each round

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
20 Standing Banded Hollow Pull-downs
10 Wall Ball Squats
10 Prone PVC Lift Offs
10 KB RDL
10m Quadruped Crawl

WOD:
10 T2B
20 Cal Row
10 T2B
20 Cal Row
30 Wall Balls
10 T2B
20 Cal Row
30 Wall Balls
40 KBS – American
10 T2B
20 Cal Row
30 Wall Balls
40 KBS
50 Burpees

Barbell

Clean Heavy 3 then MR at 60% from hang
Landmine Row 4×12
Armpit Row 4×12
Acc. 3:00 in any pillar

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July 22, 2019

This Friday July 26th will be an Alpha Happy Hour at Gators Grill. Join us following evening classes and hang with your fellow Alphaholics. Hope to see you there.

Warm Up:
Overhead Prep
3rds
:10 Superfriend + 4 Thrusters
5 Strict No Jump Burpees
10-8-6 OHS (Build)

Strength: Overhead Squat
All Levels: 5 x 3 (Build)

WOD: “Survey Says”
For Time
5-10-15-10-5
Hang Cleans (95/65)
Thruster
Burpee

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March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!*

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
5/5 Walking Lunges
10 True Pushups
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 6 (Build)

WOD:
For Completion – 20min clock
10/10 Getup Situps
Shoulder Superset (Bent Over Flys, Front Raises, Side Raises) 10 Each
10/10 Body Weight Bulgarian Split Squat
20 Cal Row

BodyFit 301

Warm Up:
Get Your Chili Warm – Coaches Choice
6min WAMRAP
4 Strict No Jump Burpees
8 Plate Touches
12 Air Squats

WOD:
5 Rounds
3 Minute AMRAP
3 Burpees
5 Ball Slams
7 Air Squats
*Rest 1 minute between AMRAPs*

Optional Finisher: Tabata Situps

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September 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
15 KB High Pull
5 Strict No Jump Burpee

Strength: 10min EMOM
Even: 6 Strict Pullups
Odd: 6 Dips
*Add weight if necessary*

WOD: “Level Up”
For Time
2rds
20/20 Hang DB Snatch (55/40)
30 Burpee to Plate
20 T2B

BodyFit: 251

Warm Up:
Shoulder DROM
3rds
15 KBS – American (Build)
5 Strict No Jump Burpees
10/10 Over and Backs
:15 AB Sprint

Skill: DB Hang Snatch

WOD:
For Time
3rds
30 Hang DB Snatch
30 Burpee Over DB
30 Situps
30 Cals AB

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March 22, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested**

CrossFit: 

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Skill:
Turkish Getup

Strength:
Turkish Getup – Build to a heavy single

WOD:
“Finger Crossed”
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

BodyFit: 206

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 HS Hold
5 Burpee Walkups
10 Air Squats

Trunk:
3rds
10/10 Getup Situps
10/10 Russian Twists

WOD:
20min AMRAP
5 HSPU
10 Burpee
15 Cal Row
20 Air Squat
25 Double Unders (3:1)

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March 15, 2018

CrossFit:

Warm Up:
500m Row – Before WB
3rds
:20 HS Hold – 5 :03 eccentric HSPU
:15 KB Lunge Hold (R&L)
5/5 Knee Hug Walking Lunge
10/10 Bottoms Up Press

Strength:
All Levels – 10min Alternating EMOM
Even: 5 HSPU
Odd: 5/5 Split Squats

WOD:
“Hendel’s Handle”
For Time
Buy In: 500m Row
30-20-10 – Alternating DB Snatch (50/35)
20-20-20 – Walking Lunge
Cash Out: – 500m Row

BodyFit: 204

Warm Up:
Get Your Chili Warm
WOD setup

Partner WOD:
2rds
50 Cal AB
50 Pullups
Immediately Into
2rds
50 Wall Balls (20/14)
50 DB Snatch (50/35)
Immmediately Into
2rds
50 Burpee
50 Single Arm DB C&J (50/35)

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January 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest

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October 2, 2017

Thank you to all the Alphaholics who participated or spectated at the inagural Alpha Athletics Decathlon.  The weather was perfect, the workouts were great, the support of each other was awesome!  Shout out to Tommy Hudzik for the big win and special thanks to DJ and JC for all their hard work to make the event a success!

CrossFit:

Warmup:
Chubbs
3rds
4/4 Knee Hug Walking Lunge
8/8 Single Arm Squat
8 Strict No Jump Burpees

Strength:
Weighted Step Up
All Levels 4 x 4R/4L (Build)

WOD:
“Magnum”
15 min AMRAP
15 Bodyweight Backsquat
15 Burpee

BodyFit: 144

3rds
:40 Plank Hold
15 Plate Touches
15 Elevated Pushups
100m Jog

Partner WOD:
5rds
1:00 / 1:00 Cal Bike/Row
:45 / :45 KBS – American
:30 /:30 Burpees