CrossFit Warm Up:OH Shoulder/Hollow body Prep3 rds (10:00 cap) 10 DB Goblet Squat Jumps10 Standing Hollow Lat Pull Down5/5 DB Snatch (Build to working weight)5/5 1/2 Kneel Landmine Press (build) Strength:15min Clock 4 x 8/8 Landmine Press 4 x 6 Strict Pullups (scale to Toe Assist) WOD:8rds 4/4 Alt DB Snatch (50/35) 8 DB Goblet…

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CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…

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CrossFit: Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progression10 Wall Balls 10 Plate Touches Strength: 15min clock4 x 7/7 BB Walking Lunge 4 x 5 Strict Pullups *Add weight if necessary WOD: “Chipped Ham”60 Wall Balls (20/14)50 Ball Slams 40 Situps 30 Pullups 20 Cals Rower10 Burpees *WOD is completed using a…

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CrossFit: Warm Up: 3rds1:15 Deadbug10 Pushups *Inch worm in and out of pushup*8 BB Good Mornings (Build)6 High Box Jumps (Build if necessary)Deadlifts Hero WOD: “McGhee” 30min AMRAP 5 Deadlift (275/185) 13 Pushups 9 Box Jumps (24/20) BodyFit: 329 Warm Up: Row 500m – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…

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Schedule Reminder: Tomorrow 9:30am Free Communit Class followed by Yoga for CrossFitters with in house yogi Tori “Wheels” Brown. Bring a friend, co worker, family member, crush, whoever and show them why you love Alpha so much! Warm Up:3rds10 Scap Progression5/5 Pillar with arm reach 5/5 Reverse Lunge to High Knee10-8-6 – Hang Clean –…

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CrossFit: Warm Up: 8min WAMRAP 10 Scap Depressions :40 Pillar with pushup5/5 Reverse Lunge to high knee15 Banded Hamstring Curls Strength: Weighted Step UpAll Levels: 3 x 7/7 *Heavier than 1.10.19* WOD:“Tabata That”:20 of work – :10 of rest x 8 – Rest 1min between movementsStrict PullupsMB SitupsHRPUGoblet Squat*Score is lowest output in any given…

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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 Step10 Scap Progression10 EB Thrusters 20 Double…

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CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps  at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…

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CrossFit:  Warm Up: Overhead Prep 3rds 10 Scap Progression :20 N2W HS Hold – 3 x :03 Eccentic 10 KBS (Build) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict HSPU WOD: Every 5min x 4 500m Row 21 KBS – American (53/35) 15 Pullups BodyFit: 269 Warm Up: Heat your meat WOD: 1000m…

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CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…

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