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November 9, 2018

Reminder: NO classes tomorrow in lieu of Wades Army.  Heats for Wades Army will be based on first come, first serve.  First heat at 9am.  Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma.  Hope to see you all tomorrow morning!

Warm Up:
3rds
1:00 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row
3 Burpee Walkups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 (Straight)
*weight from 10.31.18*

Choose Your Own Adventure:
WOD:
8min AMRAP
2,4,6…
Burpees
10 Cals AB

Flex:
4 x Superset
4 DB Bench (Heavy)
8 DB Shrugs (Heavy)
Then
Accumulate 50 Evil Wheels

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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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November 6, 2018

CrossFit: 

Warm Up:
Overhead Prep
3rds
10 Scap Progression
:20 N2W HS Hold – 3 x :03 Eccentic
10 KBS (Build)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict HSPU

WOD:
Every 5min x 4
500m Row
21 KBS – American (53/35)
15 Pullups

BodyFit: 269

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees
*Retest of BodyFit 093*

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October 25, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
10 Scap Progression
5/5 Knee Hug Lunge Step
:45 Plank

Strength:
8min EMOM: All Levels
6 Strict Pullups
6/6 Weighted Lunges

WOD: “Bar Wars”
For Time
45 Deadlift (115/85)
35 Hang Power Cleans
25 Push Jerk
15 OHS

BodyFit: 266

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
10/10 Getup Situp

WOD:
2rds
Tabata Intervals – Rest 1min between movements
Cals AB
Burpees
Meter Row

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October 24, 2018

Warm Up:
Shoulder DROM
3rds
5/5 Pillar w/ arm reach
5 Strict No Jump Burpees
10 Plate Touches (Build)

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Build)

Partner WOD: “Ham and Cheese”
For Time
2000 (MM) – 1750 (MF) – 1500m (FF) Row
:45 on :15 transistion
100 Burpees
*Min. sets of 5*
8rds
5 Pullups
10 Ball Slams
*Alternate rounds*

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October 17, 2018

Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am.  All are welcome as we would love to show others why we all love Alpha!  Both classes will be open to members, guests welcome at 9:30am class.

Warm Up:
Ankle Circuit
Hip Mobility
8min WAMRAP
20 Double Unders/Practice
10 KBS – Build
5 Strict No Jump Burpees

Hero WOD:
“Dork”
6rds
60 Double Unders (2:1)
30 KBS – American (53/35)
15 Burpees

Cooldown Focus: Shoulders and Calves

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October 9, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
1rd Cindy
3 Power Cleans + 3 Jerks (Build to working weight)

WOD: “Athlete”
1- 10 Clean and Jerk (135/95)
1rd “Cindy”
*Cindy – 5 Pullups, 10 Puhups, 15 Air Squats

BodyFit: 261

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Singles
10 Kip Progression
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

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October 5, 2018

Event Reminder: Alpha Happy Hour tonight at Strange Roots brewery in Millvale.  Festivities begin when you get there. Hope to see you tonight!

Warm Up:
3rds
10 Banded Pullaparts
8 Depth Pushups / True Pushups
4 Athletic Burpees
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 2 (Build)
*Heavier than 9.21*

Choose Your Own Adventure:

Partner WOD:
For Time – Total Work
75 Cals AB
75 Burpees
*Both partners can work at the same time*

Flex:
4x
8 Bicep Curl to Arnold Press
8/8 Single Arm DB Row
Finisher: 50 Straight Leg Lifts

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September 25, 2018

CrossFit:

Warm Up:
2rds
PA Clean Warmup
Pillar Series
6 Box Jumps (AHighAP)

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

WOD: “DT”
5rds
12 Deadlifts (155/105)
9 Hang Power Clean
6 Push Jerk

Cooldown: Lumbar and Biceps stretch

BodyFit: 257

Warm Up:
Ankle Circuit
Squat Prep
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*

 

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September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min