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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

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January 18, 2019

Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions.

Warm Up:
3 x Deadbugs 1:00/1:00
3rds
15 Banded Good Mornings
10 BB Bent Over Row
5 Box Jumps (30/24)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2 3 x 8 (Staight)
*Same weight as 1.9.19*

Choose Your Own Adventure:

WOD:
30-20-10 – Cals AB
15-10-5 – Burpee Over Box

Flex Sesh:
3rds
20 Reverse Shrugs
10/10 Single Arm DB Rows
5/5 Getup Situp

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December 11, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
10 Scap Progression
10 Pushups
20 Double Unders / Practice

Strength: All Levels 15min Clock
4 x 6 Strict Pullups
4 x 8 Weighted Pushups

WOD: “Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 5.23.18

BodyFit: 278

Warm Up:
3min Heat Your Meat
6min WAMRAP
6 Strict No Jump Burpees
12 KBS – Build to working weight
:10 AB Sprint

WOD:
6rds each
:30 on / :90 off – Cals AB
:30 on / :60 off – KBS – American
:30 on / :30 off – Burpees

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November 20, 2018

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

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November 16, 2018

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there!

Warm Up:
5min Double Under Practice
3rds
10 Banded Pullaparts
10 True Pushups – 6 Depth Pushups
5  Bench Press (Build)

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!*

WOD: “Double Dare”
500m Row
100 Double Unders (3:1)
30/20 Cal Bike
*Can be done in any order*
**Must complete 15 burpees before beginning next exercise*

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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 1, 2018

CrossFit and BodyFit: 268

Warm Up:
Heat Your Meat
3rds
:45 Plank
10 Banded Pulls
10 Plate Touches

Partner WOD: “Peanut Butter and Chocolate”
Buy In:
50 Cals AB
50 Cals Rower
100 Ball Slams
100 Renegade Rows (R+L=1)
Cash Out:
50 Cals AB
50 Cals Rower
*Both partner must bike and row in BOTH Buy In and Cash Out*
**Must complete ball slams before renegade rows**