Posted on

February 28, 2019

CrossFit

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Straight Arm Pushdowns
10 True Pushups
5 Bench Press (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 8 (Build)

WOD:
For Completion:
3/3 Turkish Getups (Build)
10 Supine Ring Rows
10 Evil Wheels
* 15 Minute Clock*

BodyFit 299

Warm Up:
10min WAMRAP
8/8 ML Stretch
8 Strict No Jump Burpees
8 KBS (Build to working weight)
4 Broad Jumps

WOD:
4 Rounds
10 Cal Assault Bike
10 Burpees
Rest 4 Minutes
2 Rounds
20 Cal Assault Bike
20 Russian KBS
20 Box Jumps (24/20)
Rest 4 Minutes
1 Round
40 Cal Assault Bike
20/20 DB Snatch

Posted on

December 28, 2018

Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening.

Warm Up:
8min WAMRAP
5/5 Knee Hug Lunge Step
10 Scap Progression
10 EB Thrusters
20 Double Unders / Practice

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Lunges

WOD: “Lucky #7”
7min AMRAP
7 Thrusters
7/7 Alternating DB Snatch
Rest 4min
7min AMRAP
5-10-15…. Pullups
30 Double Unders (3:1)

Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

October 30, 2018

CrossFit:

Warm Up:
5min Double Under Practice
3rds
5 Burpee Walkups
5 Box Jumps (AHighAP)
5 Hang Cleans (Build)
5 Strict Press

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

WOD: “Price Match”
For Time
50 Hang Power Clean (135/95)
50 Burpee Over Bar
150 Double Unders (Lateral Hops)

BodyFit: 267

Warm Up:
3rds
25 Double Unders / Practice
10/10 ML Press
10 Kips/Kipping Practice
10 KBS – American (Build)

WOD:
4rds
10 DB Cleans (AHAP)
10 DB Burpees
Rest 5min
3rds
10 DB Snatches – R(AHAP)
10 Single Arm DB Press – R
10 DB Snatches – L
10 Single Arm DB Press – L
Rest 5min
2rds
100 Double Unders (3:1)
25 T2B

 

Posted on

October 19, 2018

Reminder: FREE Community WOD tomorrow morning at 9:30am.  Bring a friend, co-worker, family member or some random dude you met at Starbucks and show them why you love Alpha so much.  Members welcome at both workouts, guests welcome at 9:30am

Warm Up:
Deadbugs 1:00 on/off x 3
3rds
6 Strict Pullups
8 BB Good Mornings
10 KBS – American – Build
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 1 every :30 for 5min
*Same weight as 10.10*

Choose Your Own Adventure:

WOD:
8min AMRAP
2,4,6,8…
Pullups
DB Snatch (50/35)
DB Reverse Lunge

Flex:
3rds
8 Pendlay Rows
12 DB Shrugs
MR Bulgarian Split Squat (R&L)

Posted on

August 31, 2018

Warm Up:
Overhead Prep
3rds
PA Clean Warmup (Build)
2/2 Knee Hug Lunge Step Vert Flex Ext
5 Box Jumps (AHAP)
Then
3 x 3 Clean and Split Jerk

Strength: Clean and Jerk
All Levels: 1RM
*This is a test – go get a PR!

Choose Your Own Adventure:

WOD:
10/10 DB Snatch (50/35)
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 Single Arm DB Press
10 Pullups
10/10 Single Arm Lunge
10 Pullups
10/10 DB Snatch

Flex Sesh:
4 x Standing DB Press (AHAP)
4 x Starr Shrugs (AHAP)
Finisher: 50 Evil Wheels

Posted on

August 9, 2018

CrossFit: 

Warm Up:
Partner Mobility
EB Positions
3 x 5 Snatch Balance (Build)

Strength: Hang Squat Snatch
All Levels: Technique
*Work sets of 3 adding weight as necessary*

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

BodyFit: 244

Warm Up:
3rds
10 Kips / Kipping Practice
8/8 Bottoms Up KB Press
10 True Pushups
15 Air Squats

WOD:
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp
Rest 4min
9-15-21
T2B
HRPU
KBS – Russian (AHAP)
Rest 4min
21-15-9
Wall Ball (20/14)
DB Snatch (45/30)
Situp

Posted on

August 2, 2018

CrossFit:

Warm Up:
3rds
Hip Mobility
:10 SuperFriend +4 Thrusters (Build)
10/10 Getup Situp
10 KBS – American (AHAP)

WOD:
“Dos Diez”
10min AMRAP
100m Row *Add 100m each round*
5 Thrusters (115/85)
Rest 5min
10min AMRAP
100m Run
2/2 DB Snatch (50/35) *Add 2/2 each round*

BodyFit: 242

Warm Up:
5min Double Under Practice
Then
3rds
15 Pushups
10/10 Getup Situp
5 Athletic Burpees

WOD:
“The Ghost” courtesy of CFNE
6rds
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders (3:1)
1:00 Rest

 

Posted on

July 17, 2018

CrossFit: 

Warm Up:
3rds
:20 HS Hold / 10 Shoulder Taps
10/10 ML Press
10 KBS – American (AHAP)
5 Box Jumps (30/24)

Strength:
4 x 8 HSPU
Max Height Box Jump
*On a 15min running clock*

WOD:
“Bunker”
3rds
20 Alternating DB Snatch (50/35)
10 Bupree Box Jump Over (24/20)
5 Wall Walks

BodyFit: 237

Warm Up:
500m Row
3rds
5 Scap Progression
10 Pushups
15 Air Squats

WOD:
5min AMRAP
14 Wall Balls
7 Calorie Row
7 Burpees
7 Pullups
Rest 4min
800m Run
Rest 4min
5min AMRAP
7 Pullups
7 Burpees
7 Calorie Row
14 Wall Balls