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March 14, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
:15 Iron Man Hold
5 :02 Pause S2OH (Build)

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

WOD:
16 Min EMOM
Odd: 125m Row
Even: 8 S2OH (135/95)
*Weight should scaled appropriately for challenging, but unbroken sets*

BodyFit 303

Warm Up:
5min Double Under Practice
8min WAMRAP
10 Plate Touches (Build)
5 Strict No Jump Burpees
10 DB Push Press (Build to working weight)
10 Squat Progression

WOD:
Buy-in: 50/30 Cals Assault Bike
21 – 15 – 9
Ball Slam (25/20)
Burpee
21 – 15 – 9
DB Push Press (50/35)
DB Squat
Cash-out: 150 Double Unders (3:1)

Posted on

February 28, 2019

CrossFit

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Straight Arm Pushdowns
10 True Pushups
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 8 (Build)

WOD:
For Completion:
3/3 Turkish Getups (Build)
10 Supine Ring Rows
10 Evil Wheels
* 15 Minute Clock*

BodyFit 299

Warm Up:
10min WAMRAP
8/8 ML Stretch
8 Strict No Jump Burpees
8 KBS (Build to working weight)
4 Broad Jumps

WOD:
4 Rounds
10 Cal Assault Bike
10 Burpees
Rest 4 Minutes
2 Rounds
20 Cal Assault Bike
20 Russian KBS
20 Box Jumps (24/20)
Rest 4 Minutes
1 Round
40 Cal Assault Bike
20/20 DB Snatch

Posted on

February 21, 2019

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not too late to sign up and get that sweet tee!!

CrossFit

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
—————–
5 EB Pullunders x 2
——————-
BB Complex – 3-position Snatch + OHS x 3 (Build)

Strength: Squat Snatch
Level 1: Technique
Level 2: Heavy 2

Partner WOD:
“Up the Creek without a Paddle”
Max Cal Row
0:45 on, 1:15 off
*8 rounds each*

BodyFit 297

Warm Up:
Get Your Chile Warm

Partner WOD:
“Prestige Worldwide”
10 Minute Clock
Max Cal Row
*Split work any way*
REST 4 Minutes
10 Minute AMRAP
12/8 Cal AB
6 Burpees
*Both partners work at the same time*

Finisher:
Accumulate 50 of each:
Evil Wheels
Getup Situps

Posted on

February 15, 2019

Warm Up:
Before WB – 500m Row
3rds
6 Strict Pullups
6/6 Bottoms Up KB Press
6 Burpees
6 Pause Push Press (Build)

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

Choose Your Own Adventure:
WOD:
30 Strict Pull-ups
30 Strict Burpees
30 Cal Row
*Break up However*

Flex:
3 Rounds:
8 Barbell Curls with 3 second Negatives
6 Strict Pull-ups with 3 second Negatives
6 Push ups with 3 second Negatives

Posted on

January 25, 2019

Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there!

Warm Up:
Dynamic Warmup
3rds
5/5 Reverse Lunge to High Knee *Elevated if necessary*
10/10 Single arm KBS – Build
:40 Plank with pushup

Strength: Weighted Step Up
All Levels: 3 x 6/6
*Heavier than 1.17.19*

Choose Your Own Adventure:

WOD:
15/10 Cals AB
15/15 Single Arm KBS
15/10 Cals AB
15 MB Clean to WB
15/10 Cals AB
15/15 KB Lunges
15/10 Cals AB
15 Burpees

Flex:
4rds
8 Pendley Rows
10 Rear Delt Flys
12 Hammer Curls

Posted on

January 11, 2019

Don’t forget Winter Wellness Challenge begins next Saturday January 19th. Let Alpha help you ensure 2019 begins on the right foot! Sign up with a friend and both of you will receive $20 off!

Warm Up:
Heat Yo Meat – Row *will count towards EC*
3rds
10 Banded Pullaparts
6/6 Single Arm Elevated Row
Burpee Walkups – Strict No Jump – Burpee

Strength: DB Bench Press
All Levels: 4 x 7 (Straight)
*Use weight of heaviest set from 1.4.19*

WOD: “Speedboat”
Every 3min x 5
1min Max Cal Row
10 Burpees
*Score is total Cals over 5rds*
**Compare to 1.9.17*

Posted on

January 8, 2019

CrossFit:

Warm Up:
3rds
25 Double Unders / Practice
5/5 Pillar to Press
Wall Drill
5 Hang Cleans + 5 :03 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
For Time
50 Double Unders (3:1)
25 Hang Power Cleans (115/85)
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees


BodyFit: 284

Warm Up:
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)
5 Broad Jumps

Trunk:
3rds
:40 Plank with pushup
10/10 MB2T

WOD:
5rds
15 Box Jumps
15 KBS – American (AHAP)
15 Wall Balls
15 Burpees
*Compare to BF 068 from 12.29.16