Posted on

June 12, 2017

Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success!  Alphaholics you were all awesome and welcoming (as per usual).  For those of you who dropped in last week we hope to see you soon and to those of you who have taken the step to join us – welcome to the Alpha family!

Warm Up:
Chubbs Sequence
3rds
1/1 Leg Cradle Lunge Step Vert Flex/Ext
10 Kips
:10 Superfriend Stretch + 4 FS (Build)
3 position Clean (Build)

Strength:
Front Squat
All Levels:  10 EMOM  3 Front Squats
*App. 60-65% of 1RM
*Weight comes from the floor

WOD:
“The Struggle”
5rds
10/10 OH Walking Lunge
10 T2B

Posted on

March 20, 2017

FNL Update:  This week is the last Open workout for 2017 so this Friday night we’d like to celebrate the end with some cheer.  We’ll be hanging out at Alpha post FNL for a few adult soda pops and some snacks!  We hope you can join us, sides dishes/snacks are welcome.

Warm Up:
4rds
10 Kips/Kipping Practice
1/1 Leg Cradle Lunge Step w/ vert flex/ext
5/5 Plank Hold w/ knee touch
5 Front Squat (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 (Straight)
*90% + of 3RM

WOD:
“Quads”
12min AMRAP
16 OH Walking Lunge (45/25)
8 T2B

Posted on

January 10, 2017

CrossFit:

Warm Up:
2rds
10 Scap Activation Drill
PA Clean Warmup
4 Broad Jumps

Skill:
Split Jerk Footwork

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

WOD:
“Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk

BodyFit:

Warm Up:
Ankle Circuit
2rds
10 Scap Activation Drills
10 Ring Rows
10 Elevated Pushups
5 Russian Babymakers
10 Air Squats

WOD:
7min AMRAP
40 Double Unders (3:1)
10/10 OH Walking Lunge (45/25)
Rest 5min
For Time
3rds
15 DB Thrusters (45/30)
15 Pullups
Rest 5min
For Time
2rds
15 MB Situps
15/15 Step Ups
15 HRPU
15 Box Jumps (24/20)

Posted on

November 17, 2016

CrossFit:

Warm Up:
Ankle Circuit
4rds
:30 Nose to Wall HS Hold
1/1 Leg Cradle Lunge Step w/ vertical flexion
10 Pillar to Plank press

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Add 10# to 11.8.16

WOD:
“Spades”
7rds
7 HSPU
14 OH Walking Lunges (45/25)
21 Double Unders (3:1)

BodyFit: 057

Warm Up:
Shoulder DROM
3rds
10 Scap Depressions
:30 Goblet Squat Hold
:30 Plank

WOD:
For Time
10 T2B
20/20 DB Snatch
30 Pullups
40 Ball Slams
50 Calorie Row
40 Ball Slams
30 Pullups
20/20 DB Snatch
10 T2B