Posted on

May 26, 2017

Memorial Day Murph this coming Monday.  We will be running heats at 9, 9:30 and 10am.  Join any of those heats then stay afterwards and hang out with your fellow Alphaholics  and enjoy the holiday.

Warm Up:
3rds
:45 Deadbug
10/10 Jewitts
15 Banded Good Mornings
8 Bent Over BB Row

Strength:
Deadlift
Level 1: 3RM
Level 2: 1RM – Go get a PR!

Choose Your Adventure:

WOD:
For Time
30-20-10 – Cal AD
10-20-30 – Wall Balls (20/14)

Flex Sesh:
5rds
12 Barbell Curls
12 Evil Wheels
*Same weight as 5.5

Posted on

April 13, 2017

Don’t forget tomorrow Alpha Happy Hour at Pub 333 in Oakmont.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
2/2 Leg Cradle Lunge Step w/ vert flex/ext
:10 Table top hold
10 True Pushups

Skill:
https://www.youtube.com/watch?v=BZHdEWVLiag

Strength:
Pistol Progression & Dip Progression
All Levels: 4 x 6-8 reps

WOD:
“Wheeler and Ronnie”
12rds
5/5 Weighted Lunge
10 HRPU
10 Ball Slams
*Partners alternate movements

BodyFit: 098

Warm Up:
Chubbs Sequence
3rds
10/10  Step Lunges
10 Kips/Kipping Practice
10 KBS – American

WOD:
50-40-30-20-10
Row or Bike
50 – Weighted Lunges
40 – HRPU
30 – Ball Slams
20 – Pullups
10 Burpees

Posted on

April 3, 2017

CrossFit: 

Warm Up:
Chubbs Sequence
Then
8min
20 Double Unders/Practice
5/5 Pillar with arm reach
10/10 Single Arm KB Press
Scap Activation Drill

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Standard”
10min AMRAP
10 DB Cleans (AHAP)
20 Situps
30 Double Unders (3:1)

BodyFit: 095

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
7min AMRAP
10 DB Cleans
20 Situps
30 Double Unders (3:1)
Rest 4min
7min AMRAP
30 Cal Row
20 Ball Slams
10 Burpees
Rest 4min
7min AMRAP
10 Cal AD
20 UB KBS – Russian (AHAP)
:30 Rest

Posted on

December 16, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

Warm Up:
4rds
10 Facepulls
8 Chinups
10 Dynamic Pushups / True Pushups

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

WOD:
Faceoff Retest
For Time:
250m Row
20 Cal AD
12 Burpees
*Compare to 2.15.16
**Who can go sub 2:00?

Posted on

November 15, 2016

 

CrossFit:

Warm Up:
5min Row/Bike – Calories
3rds
10 Kips/Kipping Practice
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Add weight from 11.3.16

WOD:
“Gangnam Style”
8rds each
T2B
Meter Row
Burpees
Calories AD/AB
*Tabata style format – :20 work / :10 rest
*1min rest between movements
*Score is total work

BodyFit: 056

Warm Up:
Shoulder DROM
3rds
15 Elevated Pushups
10/10 Dynamic Step Ups
:30 DB Hold (Heavy)

WOD:
4min AMRAP x 4
3 Pullups
6 Manmakers
9 Step Ups
*1min rest between AMRAPs