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November 7, 2018

Wades Army this Saturday at 9am.  Let’s see our own Alpha Army in support of this great cause.  Wear your official uniform or $20 donation at the door.

Warm Up:
3rds
PA Snatch Warmup (3-4-5)
Overhead Mobility
Then
BB Complex – 1 Pullunder + 2 OHS x 3 (Build)

Strength: Hang Squat Snatch
*15min clock*
All Levels: Sets of 3 building

Partner WOD: “Lock and Key”
12min AMRAP
12 S2OH (95/65)
12 Cleans
12 G2OH
*Each round boys add 20#, girls add 10#*

Posted on

September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

Posted on

October 4, 2017

CrossFit:

Warmup:
Shoulder/Wrist Mobility
PA Snatch Warmup x 3
3 position Squat Snatch x 3 (Build)
3 Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique – 2 rep
Level 2: 4 x 2 (Build)
*09/21/2017

WOD:
“X3”
4 Rounds
12 G2OH (95/65)
12 Dips
12 Ball Slams

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

Hump Day Pump

DB Bulgarian Split Squat 4 x 8/8

Pendlay Rows 4 x 8

3rds
3/3 Turkish Getups
10 DB Flies
10 DB Front Raise

Posted on

April 6, 2017

CrossFit:

Warm Up:
3rds
:20 HS Hold
PA Clean Warmup
5 Clean & Jerk (Build)

Partner WOD:
“Hans and Franz”
Min 0-5 – G2OH (95/65)
Rest 1min
Min 6-11 – G2OH (115/85)
Rest 1min
Min 12-17 – G2OH (135/95)
Rest 1min
Min 18-23 – G2OH (155/105)
*Partner must hold HS

BodyFit: 096

Warm Up:
Heat Your Meat

WOD:

Filthy Fifty
50 Box jump, (24)
50 Jumping pull-ups
50 KBS – American (35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20)
50 Burpees
50 Double Unders (3:1)

Posted on

March 21, 2017

CrossFit:

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
PA Clean Warmup

Strength:
Strict Pullups
All Levels: 4 x 5
*Add weight if necessary

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

BodyFit: 091

Trunk:
3rds
:40 Plank
10/10 Banded Rotation

WOD:
For Time
Run 400m
50 Air Squats
Run 400m
Rest 4min
Run 200m
50 Pushups
Run 200m
Rest 4min
Run 100m
50 Pullups
Run 100m

Posted on

December 15, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

CrossFit:

Warm Up:
Wrist Mobility
Partner Mobility
PA Snatch Warmup x 3

Strength:
Snatch
Level 1: Technique
Level 2: Heavy Single – This is NOT a test

WOD:
“Again”
12min AMRAP
12 G2OH (95/65)
12 Ball Slams
12 Pullups
*Compare to 4.24.16

BodyFit: 064

Warm Up:
Ankle Circuit
8min WAMRAP
25 Double Unders/Practice
10 Scap Activation Drills
10 Scap Depressions
10 DB Press (Light)

WOD:
21HSPU
42 Ball Slams
63 Pullups
84 KBS (AHAP)
105 Double Unders