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August 15, 2019

Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am.

CrossFit

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Ring Rows (Underhand)
10 Plate Touches
4 High Box Jumps

Strength: Superset
4 Sets of
5/5 Barbell Lunges
5 Strict Chin-ups
*Heavier than 7.18.19*

WOD:
For Time
40 Wall Balls (20/14)
30 Ball Slams (25/20)
20 Box Jumps (24/20)
10 T2B

BodyFit 345

Warm Up:
Hip Mobility
8min WAMRAP
10 Kips / Kipping Practice w/ partner
10 Plate Touches
5 High Box Jumps
10 Squat Progression

WOD:
Minutes 0-10
Buy-in: 50 DU
18 – 15 – 12 – 9 – 6 – 3
Wall Balls (20/14)
Ball Slams (25/20)
Minutes 10-20
Buy-in: 50 DU
25 Ball Slams
50 Box Jumps (24/20)
25 Ball Slams
Minutes 20-30
Buy-in: 50 DU
10 Rounds
5 T2B
5 Box Jumps

Posted on

June 25, 2019

CrossFit:

Warm Up:
Ankle Circuit
4min Double Under Practice
Split Jerk Footwork
3rds
:45 Plank
10 Ring Rows
5 – :02 Pause Jerks (Build)

Strength: Jerks
All Levels – 10min EMOM – 1 rep build to heaviest

WOD: “That Itch”
3rds
20 S2OH (95-135-155)
10/10 Renegade Row
40 Double Unders (3:1)

BodyFit: 331

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:10 Table Top Stretch
10 Pushups
10 Scap Progression

WOD:
22min AMRAP
5 Pullups
5 Dips
10 Double Unders (3:1)
200m Run
*Add 5 reps of pullups and dips and 10 DU each round. Always run 200m*

Posted on

June 17, 2019

A HUGE Thank You to all the Alphaholics who made our 2nd Annual Weights for Wayne event a huge success. DJ and JC organized a killer event and knocked it out of the park again. Thank you to the volunteers who make event day smooth AF (that’s what the kids say). Another example of how awesome the Alpha community is, Thank You!

Warm Up:
Squat Prep
3rds
20 Double Unders / Practice
5/5 Pillar with arm reach
5 Tempo Goblet Squat (:03 down :02 hold)
Complex – 3 position Clean + 1 FS (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Build)
*Bar comes from the floor*
**Heavier than last week**

WOD: “The Cha Cha”
10,9,8…3,2,1 Cluster (115/85)
20 Double Unders (Lateral Hops)

Posted on

April 18, 2019

CrossFit

Warm Up:
Run 400m
8min WAMRAP
10 Scap Progression
10 Squat Progression
20 Double Unders / Practice

Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”
___ x 1 Mile Run
___ x 100 Double Unders
___ x 100 Wall Balls (20/14)
___ x 100 Abmat Situps
___ x 100 Pull-ups
*Assign a number from 1 – 5 for each movement*
*Can break up the movement and order however you like*

BodyFit 313

Same as CrossFit

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 15, 2019

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
20 Double Under/Practice
Rack Mobility
———————-
3 x 5 EB Pullunders
———————-
3 position H. Sq Cleans (Build)

Strength: Hang Squat Clean
Level 1: Technique
Level 2: Heavy 3

WOD: 10min EMOM
5,4,3,2,1 – Hang Squat Clean (~60-70%)
10,15,20,25,30 – Double Under (2:1)
*Every 2min subtract 1 H. Sq. Clean and add 5 Double Unders*

BodyFit: 286

Warm Up:
Ankle Cicuit
8min WAMRAP
:30 N2Wall HS Hold
6 :03 Pause Gob. Squat (Build)
10 KBS – Build to working weight
Devil Press Practice

WOD:
7min AMRAP
1,2,3…Wall Walk
4,8,12…KBS – American (AHAP)
Rest 4min
7min AMRAP
4,8,12…Goblet Squat
10,20,30…Double Under (3:1)
Rest 4min
For Time
1000m Row
30 Devil Presses

Posted on

January 3, 2018

CrossFit:

Warm Up:
Partner Mobility
3rds
PA Snatch Warmup (3-4-5)
2/2 Knee Hug Lunge Step Vert Flex Ext
25 Double Unders / Practice

Strength: Squat Snatch
All Levels: Sets of 3
*Focus on receiving bar at bottom of squat*

WOD:
For Time
30 Snatch (95/65)
60 Situps
45/45 Walking Lunges
120 Double Unders (3:1)

BodyFit: 283

Warm Up:
Heat Your Meat
6min WAMRAP
10 Scap Progression
10 Elevated Pushups
10 Air Squats

WOD: “Barbara”
5rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min

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)