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May 21, 2019

CrossFit:

Warm Up:
Overhead/Rack Mobility
3rds
PA Snatch Warmup (3-4-5)
10-8-6 High Hang – Hang – Floor (Build)
5 High Box Jumps

Strength: Snatch
Level 1: Technique
Level 2: Work to Heavy 2

WOD:
For Time
15 Snatch (95/65)
30 Clean and Jerk
45 Power Clean
60 Lateral Hops (30/30)

BodyFit: 323

Warm Up:
400m Jog
6min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)

WOD: Inspired by Icon Athlete
Every 5min x 5
1rd of “Helen”
400m Run
21 KBS – American (53/35)
12 Pullups

Optional Finisher:
Accumlate 25/25 Floor Wipers and 2:00 Side Pillar (Each Side)

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May 1, 2019

Warm Up:
Chili Warm – 3min
3rds
PA Clean Warmup (Build)
5/5 Pillar with arm reach
10 KBS – American (Build)
5 Power Cleans (Build)

Partner WOD: “Rescue Rangers”
60 S2OH (135/95)
60 Russian KBS (AHAP)
60 Cal AB
40 Power Cleans (185/135)
40 Russian KBS
40 Cal AB
20 DL (275/185)
20 Russian KBS
20 Cal AB
*Chipper Style, Partners Split Work Evenly*

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March 28, 2019

CrossFit

Warm Up:
10min WAMRAP
PA Clean Warmup
:15 BB Front Rack Lunge Hold (R&L)
100m Run
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)

WOD:
10 – 8 – 6 – 4 – 2
Power Clean (185/135)
100m – 200m – 300m – 400m – 500m
Run

BodyFit 307

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
1rd of Cindy

WOD:
25 Minute AMRAP
400m Run
50 Double Unders
3 Rounds of Cindy
*1 Round of Cindy = 5 Pull-ups, 10 Pushups, 15 Air Squats)

Finisher: 50 MB2Toes

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March 20, 2019

Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open!

Warm Up:
Shoulder/Rack Prep
2rds
PA Clean Warmup (Build)
5 Athletic Burpees
3 position Clean
5 Pullunders

Strength: Hang Power Clean
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Spring Cleaning”
0-5 Minute
40 Hang Power Cleans (135/95)
5-10 Minute
30 Power Cleans
10-15 Minute
20 Squat Cleans

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March 6, 2019

Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome!

Warm Up:
3rds
20 Double Unders / Practice
1:00 Deadbug
8 Good Mornings (Build)
8 Hang Power Cleans (Build)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 3 x 5 (Straight)
*Same as 2.8.2019*

Partner WOD:
15 Minute AMRAP
1, 2, 3, 4…
Power Cleans
5, 10, 15, 20…
DU (Lateral Hops)
*Each partner complete reps*

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January 21, 2019

This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome

Warm Up:
Squat Prep
3rds
:15 Lunge Hold (R&L) *add weight if necessary
:30 Side Pillar (R&L)
10-8-6 Cleans (Muscle – Hang – Floor) *Build
10-8-6 Jerks

Strength: Bulgarian Split Squat
All Levels: 4 x 6/6

WOD: “KC Masterpiece”
3rds
18 Power Cleans (135/95)
15 Front Squats
12 Push Jerks
Rest 2min

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January 2, 2019

Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this!

Warm Up:
3rds
PA Clean Warmup (Build)
:10 Superfriend + 4 Front Squat
Split Jerk Footwork
Then
3 position clean + 3 Jerks (Build)

Strength: Clean and Jerk
All Levels: Sets of 3
*Focus is improved technique*

WOD: 10min EMOM or failure
3 Power Clean (155/115)
3 Front Squat
3 Jerk
*Goal is 10rds or until you hit failure*