September 15, 2017

By Tony Fusaro | September 14, 2017

Please join Alpha and our friends at Power Athlete HQ in support Wades Army for Join the Fight Friday.  Every Friday from now until November wear your Wades Army uniform and show your support for the fight against Neuroblastoma a devastating form of pediatric cancer.  If you don’t have a uniform go to our IG…

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September 06, 2017

By Tony Fusaro | September 5, 2017

Warmup: 4rds :45 Deadbugs PA Clean Warmup :10 Table Top Hold 8 Strict Pulls Strength: Deadlift All Levels: Every :30 for 5min 1 @ 100% of 5RM *Weight from 8.4.16 OR add from last week* WOD: “Elizabeth” 21-15-9 Cleans (135/95) Dips Hump Day Pump Box Squat – Find a heavy 5 (Building) 4rds 20 Sledge…

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August 30, 2017

By Tony Fusaro | August 29, 2017

Warmup: Rack/Wrist Mobilty PA Clean Warmup x 2 3 Consecutive Broad Jumps x 2 3 position Hang Squat Clean x 3 (Build) Strength: Hang Clean (Full) Level 1: Technique/Heavy 3 Level 2: 5 x 3 (Build) WOD: “Fire away” 21-15-9 DL (225/155) Box Jump (24/20)

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August 25, 2017

By Tony Fusaro | August 24, 2017

Warm Up: 4rds :45 Deadbug 8 Strict Pulls 8 Kang Squats (Build) Strength: Deadlift All Levels: 1 rep every :30 for 10min *Use 95% of 5RM from 8.4 OR heavier than last week* Partner WOD: “The White Stripes” 15min AMRAP 20 Wall Balls (20/14) 10 Cal AB

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August 16, 2017

By Tony Fusaro | August 15, 2017

CrossFit:  Warm Up: Deadbugs 4 x :45 Then 3rds 8 Pulls 8 BB Good Mornings (Build) 10/10 Jewetts 4 Speed Deadlifts (Light) Strength: Deadlift All Levels: 1 every :30 for 15min *Ideal weight is the same as 5RM from 8.4.17* Tester: 2min Max Cals Bike (Yes, that is it:) Hump Day Pump: Snatch Grip Deadlift…

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August 4, 2017

By Tony Fusaro | August 3, 2017

Warmup: 3rds 1:00 Deadbug 10 Ring Rows 10 KB Good Mornings 10-8-6 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 5 RM *This is a test – Go get a PR! Choose Your Own Adventure: A) Flex Friday: 3 Rounds 10 Bicep curl to Arnold Press Max Rep Straight arm Push…

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July 26, 2017

By Tony Fusaro | July 25, 2017

Warmup: 3rds 1:00 Deadbug 10 Strict Pullups 10 BB Good Morings (Build) 4 Speed Deadlifts (Light, Fast) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% 06/16/2017 Workout: “Helen” 3 Rounds 400m Run 21 KBS – American (53/35) 12 Pullups Hump Day Pump: Front Rack Lunges 3 x 6/6 (Heavy) Floor Press 3…

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July 19, 2017

By Tony Fusaro | July 18, 2017

Warmup: 3rds 1:00 Deadbug PA Clean Warmup 10 Scap Retractions 10 EB Good Mornings Strength: DeadLift Level 1: 1×5 (+10) Level 2: 4×4 @ 95% *07/07/17 WOD: “Windmill” 12-9-6 Power Clean (155/115) Lateral Hops over bar

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July 12, 2017

By Tony Fusaro | July 11, 2017

Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups  

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June 28, 2017

By Tony Fusaro | June 27, 2017

CrossFit: Warmup: 4x Deadbugs :40/:40 Then 3rds 10 Strict Pulls 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: Every :30 sec for 15 min @ 90% (06/16/17) WOD: ” Cal Assault Bike (15/12) Driveway hill Run Cal Assault Bike (10/8) Driveway hill Run Cal Assault Bike (5/4) Driveway hill Run Hump…

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