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October 15, 2018

This Saturday 9:30am FREE Community WOD.  If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why!

Warm Up:
Squat Prep
3rds
10 Banded Pulls
5 :05 Pause Goblet Sqauts
2 Squat Cleans + 3 Front Squats (Build to working weight)

Strength: Front Squat
Level 1: 3RM
Level 2: 1RM
*Compare to 5.21.18*

WOD:
9-6-3 – Squat Clean (165/115)
30 Lateral Hops
*Compare to 10.18.17*

Posted on

August 22, 2018

Warm Up: Coach Lead
Overhead Prep
PA Clean Warmup (Build)
Split Jerk Footwork
Double Under Practice

Strength: Clean and Jerk
Level 1: Technique
Level 2: Heavy Double

WOD: “Rodeo”
8min Clock
15 Clean and Jerk (135/95)
25 Double Unders (Lateral Hops)
10 Clean and Jerk (155/115)
25 Double Unders
5 Clean and Jerk (185/135)
25 Clean and Jerk
MR Clean and Jerk (205/145)

Posted on

July 24, 2018

CrossFit:

Warm Up:
PVC Positions
EB Positions
3 – position Snatch (Build)
Overhead Mobility

Strength: Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD:
12min EMOM
Even: 3 Power Snatch (~80%) + MR Lateral Hops
Odd: Rest
*Score is total Lateral Hops*

BodyFit: 239

Warmup:
5min Double Under Practice
Then
3rds
10 Kips/Kipping Practice
10 True Pushups
4 Broad Jumps

WOD:
8min AMRAP
10 T2B
10 Box Jump (24/20)
100m Run
Rest 4min
6min AMRAP
125m Row
10 HRPU
Rest 4
50 Double Unders (3:1)
25 KBS – American (53/35)

Posted on

May 8, 2018

CrossFit:

Warm Up:
Shoulder DROM
3rds
PA Clean Warmup (Build)
Lateral Hops
Rack Mobility
Then
3 position Hang Clean x 3 (Build)

Strength: Clean
Level 1: Technique
Level 2: Heavy 2

WOD:
“Hanging On”
10-1 Hang Power Clean
1-10 Lateral Hops (R+L=1)

BodyFit: 219

Warm Up:
500m Row
3rds
10 Feet Elevated Ring Rows
10/10 MB2T
10 KBS – American (Build)

WOD:
3rds
5min AMRAP
15 Ball Slams
15 Calorie Row
*Rest 3min

Posted on

April 3, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
10 KB High Pulls
10/10 Bottoms Up KB Press
25 Double Unders / Practice

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*Weight from 3.13.18*

WOD:
“Hip Hop”
5rds
40 Lateral Hops
10/10 DB Clean & Press (50/35)
*Every 2min 5 Burpees*

BodyFit: 209

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
15 KBS – Russian – (Heavy)
10 Plate Touches
10 Straight Leg Raises
10/10 Single Arm Press

WOD:
“PA Gone Bad”
3rds
1:00 each movement followed by 1:00 rest
DB Hang Clean (50/35)
MB Situps
Lateral Hops
Ball Slams
AB Cals

Posted on

March 1, 2018

Don’t forget tomorrow evening is the second week of the Alpha Open and FNL.  If you can’t make it tomorrow Saturday at 10am is the designated make up time.  IF you can’t make either time see a coach to schedule before next Monday.

CrossFit: 

Warm Up:
Ankle Circuit
Overhead/Wrist Mobility
3-4-5 PA Snatch Warmup
10/10 Russian Twists
20 Double Unders /Practice

Strength:
Snatch
All Levels: 10min to build to a challenging 3 reps

WOD:
“Throwback”
5rds
3 T&G Snatch (AHAP)
5/5 Rotational Ball Slam
20 Double Unders (2:1)
Rest :60

BodyFit: 200

Warm Up:
Get Your Chili Warm

Skill Work: 15min
Turkish Getup

WOD:
For Time
200 Air Squats
200 Situps
200 Lateral Hops
*Every 4min 200m row*
**Movements can be broken up however you like**

Posted on

September 19, 2017

CrossFit: 

Warm Up:
Shoulder DROM & Scap Drills
2rds
5/5 Knee Hug Lunge Step
10 EB BTN Press
10 Tuck Jumps

Skill: Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD:
10rds every :30
a) 2 Split Jerk @ 75%
b) 10/10 Lateral Hops

BodyFit: 140

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Pushups
10 KBS – American
10 EB Press

WOD:
100 Double Unders (3:1)
40 Burpee Over Bar
30 Hang Pw. Cleans (95/65)
20 Cals Bike
10 S2OH
20 Cals Bike
30 Hang Pw. Clean
40 Burpee Over Bar
100 Double Unders

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August 29, 2017

CrossFit:

Warmup:
Shoulder DROM
3rds
10/10 Sin Arm Strict Press
10 Kips/Kipping Practice
10 Lat. Over and Back
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*Add weight 8.22.17*

WOD:
“Ballin'”
10 min AMRAP
10 S2OH (95/65)
10 T2B
10/10 Lateral Hops

BodyFit: 133

Skill:
Turkish Get up
10min to find max weight

For Time:
25-20-15-10-5
T2B
Pushup
50-40-30-20-10
KBS

Posted on

March 28, 2017

CrossFit:

Warm Up:
3rds
10 Kips/Kipping Practice
PA Clean Warmup
15 KBS – American (Moderate)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Venti”
For Time
1000m Row
80 Plate Touches (35/25)
60 Lateral Hops
40 Pullups
20 Power Cleans (135/95)

BodyFit: 093

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees