Posted on

May 30, 2019

CrossFit:

Warm Up:
3rds
1:10 Deadbug
:15 Table Top Stretch
10 Squat Progession
10 Banded Good Mornings
Deadlifts (Build to working weight)

Strength:
All Levels: 15min clock
4 x 8 Dips
4 x 8 DB RDL

WOD: “Taste”
4rds
15 Wall Balls
15/10 Cals AB
15 Deadlift (185/135)
Rest 1min

BodyFit: 326

Warm Up:
Get Your Chili Warm
8min WAMRAP
10 Squat Progression
8 Box Jumps
4 Burpee Walkups

WOD:
20min AMRAP
15 Wall Balls
15/10 Cals AB
15 Burpees
15 Box Jumps

Optional Finisher:
Accumulate 30 Strict Hanging Knee Raises / Hanging Straight Leg Raises
Accumulate 4:00 total of Side Pillars

Posted on

May 16, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 KBS (Build)
10 True Pushups
10 Air Squats
Bench Press

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

Partner WOD: “Blaze and AJ”
16min AMRAP
18 Wall Balls (20/14)
12/8 Cals AB
6 Devils Press
*Partners alternate movements*

BodyFit: 322

Warm Up:
10min WAMRAP
10 KBS – Build
10 Squat Progression
5 Strict No Jump Burpees (Add weight each round)
:10 AB Sprint (Add :05 each round)

Partner WOD:
40/28 Cals AB
150 KBS – American
40/28 Cals AB
100 Wall Balls (20/14)
40/28 Cals AB
50 Devils Press
40/28 Cals AB
*1 work, 1 rest, split however*

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 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

Posted on

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

Posted on

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*

 

Posted on

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*