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January 29, 2019

CrossFit:

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

Strength: DB Bench Press
All Levels: 4 x 8 (Build)
*Same as 1.11.19*

WOD: “Oh Pat”
21 – 15 – 9
Cals AB
T2B
HRPU
*Courtesy CF Linchpin*

BodyFit: 290

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

WOD:
10 Minute AMRAP:
10 T2B
10 HRPU
10 Cals AB
*Rest 5 Minutes then repeat
**Pick up where you left off

Optional Finisher:
3rds
10/10 Getup Situps
10 Evil Wheels

Posted on

January 22, 2019

CrossFit:

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
10 True Pushups
20 Double Unders / Practice

Strength: DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 1.11.19*

WOD: “Double Duece”
3rds
15 Pullups
30 Double Unders (3:1)
Right into
3rds
15 T2B
15 Box Jumps


BodyFit: 288

Warm Up:
5min Double Under Practice
Then
8min WAMRAP
10 Kips / Kipping Practice
10/10 MB2T
5 Broad Jumps

Skill: Rowing Technique

WOD:
4min work – 1min Rest
500m Row
Max Rep Pullups
500m Row
Max Rep Box Jumps
500m Row
Max Rep T2B
500m Row
Max Rep Double Unders
*Score is total reps of each movement*

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

February 22, 2018

Tomorrow night: Friday Night Lights!  There’s still time to sign up and participate in the Alpha Open.  Don’t miss out!  Sign up on the whiteboard with your name and tshirt size.  See any of the coaches with questions.

CrossFit: 

Warm Up:
3rds
10 Banded Pullaparts
PA Clean Warmup
5 Burpee Walkups

Strength:
DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 2.6.18*

WOD:
“Day Date”
4rds
20 Wall Balls (20/15)
10 Burpees
5 Clean and Jerks (135/95)

BodyFit: 198

Warm Up:
Get Your Chili Warm
3rds
5 Inch Worms
15 Air Squats
10/10 Russian Twists

WOD:
3rds
500m Row
50-30-10
Wall Balls
MB2T
Rotational Ball Slams

Posted on

February 6, 2018

CrossFit:

Warm Up:
3rds
10/5 Cal AB Sprint
10Face Pulls
5 Burpee Walkups
5/5 Dynamic Pushups

Strength:
DB Bench
All Levels: 4 x 6 (+5) – Straight
*Weigth from 1.29.18*

Partner WOD:
“Gin and Juice”
5min AMRAP x 3
3,6,9,12….
Burpee
Cal AB
Rest 2min

BodyFit: 193

Warm Up:
Get Your Chili Warm
3rds
10 Kips/Kipping Practice
6/6 High Knee Walking Lunge
10 Strict No Jump Burpees
10 Plate Touches

WOD:
5min AMRAPs : 3min Rest
15 Cal AB
10 T2B
————-
15 Cal Row
10 DB Burpee
————–
10 Cal AB
15 KBS – American
————–
10 Cal Row
15 Step Ups

Posted on

January 18, 2018

Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks.  Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members.

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Banded Pullaparts
10 True Pushups
10/10 Strict Mountain Climbers
10 Air Squats

Strength:
DB Bench Press
All Levels: 4 x 7 (Straight)
*Same weight as 12.27.17*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*

BodyFit: 188 

Warm Up:
Row 500m – Easy pace
Then
3rds
5 Ring Rows
10 Kips/Kipping Practice
10 Pushups
15 Air Squats

WOD:
4rds
10 Goblet Squat (53/35)
10 Pullups
10 Burpees
Rest 4min
6min AMRAP
10 T2B
5/5 Rot. Ball Slam
Rest 4min
3 x 200m Row repeats

Posted on

September 14, 2017

CrossFit:

Warm Up:
8min WAMRAP
10 Face Pulls
10 Dynamic Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 4 x 5 (Build)

WOD:
“Deflated”
27-21-15-9
KBS – Russian (AHAP)
Burpees
400m Run

BodyFit: 138

Trunk:
3rds
10 Side Pillar w/ hip kiss – R
:45 Goblet Squat Hold (AHAP)
10 Side Pillar w/ hip kiss – L

WOD:
2rds
50 Cal Row
50 KBS – American (53/35)
50 Wall Balls (20/14)