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November 13, 2018

CrossFit: 

Warm Up:
3rds
20 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
6 Strict Press (Build)
Shoulder Mobility

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 1 every :30 for 10min
*Weight from 10.30.18*

WOD:
“Obstacle Course”
5rds
10 HSPU
20 Situps
30 Double Unders (3:1)

BodyFit: 271

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
10 KB High Pulls

Skill: DB Cleans & HSPU Progression

WOD:
20min AMRAP
5 HSPU
10 DB Clean (Heavy)
20 Situps
40 Double Unders (3:1)

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November 12, 2018

A HUGE Thank You to all that participated and or supported our annual Wades Army workout.  While there is still time to support the cause it looks like we’re definitely over the $1200 mark as a gym raised in support of neuroblastoma.  The generosity of our membership never ceases to amaze me – thank you all for being so awesome!

Warm Up:
Squat Prep
3rds
6 Strict Pullups
5 :03 Goblet Squat Holds
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 @ 100%
*10.22.18*

WOD: 10min EMOM
Even: 20 Wall Balls (20/14)
Odd: 15 Cals Row

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May 25, 2018

Memorial Day Murph this coming Monday begins at 9am.  Heats will go off every 30min as necessary. We will be hanging out afterwards grilling some food and enjoying some beverages and each others company.  Hope to see you Monday!  If not enjoy your holiday weeknd.

Warmup:
3rds
Rack Mobility
PA Clean Warmup (Build)
3 position Squat Clean (Build)
3 Consecutive Broad Jumps

Strength: Clean
Level 1: Technique – Heavy 3
Level 2: Heavy Single
*If weight feels good, go for a PR*

Choose Your Own Adventure:

WOD:
3rds
20 calorie AB
10 DL (225/155)

Flex Sesh
4 Rounds
12 DB Pullover
8 Hammer Curls

 

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May 24, 2018

CrossFit

Skill: Turkish Getup

Warmup:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 EB Thrusters

WOD:
“Mass & Matter”
20 min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 224

Skill:Turkish Getup

Warm Up:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 Goblet Squats

Partner WOD
100 -60-20
Wallballs (20/14)
Ball Slams
Situps
*200m Run
**One person works, one person runs

 

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May 23, 2018

Warmup:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
PA Clean Warmup (Build)
15 Elevated Pushups
20 Double Unders / Practice

Strength: 10min Alternating EMOM
Odd: 4/4  Weighted Lunges
Even: 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 7.27.17

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May 22, 2018

CrossFit:

Warmup:
3rds
PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

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

WOD:
“Spicy Ketchup”
12 min AMRAP
6 Burpee Box Jump
12 T2B
24 Double Unders (3:1)

BodyFit: 223

Warm Up:
Ankle Circuit
4min Double Under Practice
Then
3rds
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

WOD:
30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

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May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run

 

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April 20, 2018

Happy Hour Hitchhiker Brewing in Sharpsburg.  Come and hang out with your fellow Alphaholics and get to know each other outside of the gym.  Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself!

Warmup:
Deadbugs 1:00 / 1:00 x 3
3rds
8 BB Good Mornings (Build)
8 Australian Chin Ups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
*2/21/28 or Heavier 04/11/18

WOD:
Choose Your Own Adventure
A) “Oddly Timed”
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)
100 m Odd Object Carry
20 Pullups
20 KBS (Amer)
50 m Odd Object Carry
10 Pullups
10 KBS (Amer)

B) Flex Sesh 04/20
4 Rounds (For Completion)
8 Double Bent Over Row
10 Plate Raise
12 Strict Knee /Leg Raise

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April 19, 2018

CrossFit

Warmup:
3rds
10 Scap Depressions – Depression w/ pull – Pullups
2/2 Leg Cradle Lunge Step w/ Vert Flex/Ext
4 Broad Jumps

Strength: Alternating EMOM
Split Squat – 4/4
Strict Pullup – 5

WOD:
“Curse like a Sailor”
27-21-15-9
200m Run/Row
Wallballs
Box Jumps
*Workout end with run/row*

BodyFit 214

Warm Up:
8min WAMRAP
25 Double Unders / Practice
5/5 ML Press
5 Burpee Walkups
10 Air Squats
100m Jog

WOD:
7 min AMRAP
100m Sprint
10 Squats
5 Burpees
*Rest 5 Minutes
7 min AMRAP
5 Unbroken KBS AHAP(Amer)
25 Double Unders (3:1)
5 Burpee Box Over
*Rest 5 Minutes
7 min AMRAP
250 m Row
5/5 DB Snatch (50/35)

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April 18, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April!

Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there!

Warmup:
Shoulder DROM
3rds
6/6 Bottoms Up KB Press
10 Pillar to Plank Press
10 KBS – American
5 Push Jerk (Build)
*Move your feet!*

Strength: Push Jerk
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“Tom and Jerry”
Partner :90s on :90s off
15/10 Cal AB
10 KBS (Russian)
Max Rep Burpee
*Work Complete at 80 Burpees or 10 Rds