WOD

February 22, 2019

By pwsadmin | February 21, 2019 | 0 Comments

Friday Night Lights begins tonight at 5:30. Come out to participate or cheer on your fellow Alphaholics!

Warm Up:
Squat Prep
2rds
19 Cal Row
:30 Goblet Squat Hold
15 Air Squats / Wall Balls

WOD: Open 19.1
15min AMRAP
19 Wall Balls (20/14)
19 Calorie Row

Optional Finisher:
Buddy Curls
Accumulate 50 Evil Wheels

February 21, 2019

By pwsadmin | February 20, 2019 | 0 Comments

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not too late to sign up and get that sweet tee!!

CrossFit

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
—————–
5 EB Pullunders x 2
——————-
BB Complex – 3-position Snatch + OHS x 3 (Build)

Strength: Squat Snatch
Level 1: Technique
Level 2: Heavy 2

Partner WOD:
“Up the Creek without a Paddle”
Max Cal Row
0:45 on, 1:15 off
*8 rounds each*

BodyFit 297

Warm Up:
Get Your Chile Warm

Partner WOD:
“Prestige Worldwide”
10 Minute Clock
Max Cal Row
*Split work any way*
REST 4 Minutes
10 Minute AMRAP
12/8 Cal AB
6 Burpees
*Both partners work at the same time*

Finisher:
Accumulate 50 of each:
Evil Wheels
Getup Situps

February 20, 2019

By pwsadmin | February 19, 2019 | 0 Comments

Warm Up:
3rds
1:00 Deadbug
10 RDL – Build
8-6-4 Clean & Jerk (Hip-Hang-Full) (Build)
Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 4 x 6 (Build)
*Heavier than 2.8.2019*

WOD: “Grace”
30 Clean and Jerks (135/95)
*Compare to 9.22.2017*

February 19, 2019

By pwsadmin | February 18, 2019 | 0 Comments

CrossFit

Warm Up:
10min AMRAP
20 Double Unders / Practice
8/8 Single Arm Press
10 KBS – Build to working weight
10/10 Russian Twists

Strength: Landmine Press
All Levels: 4 x 8 (Build)

WOD:
12 Minute AMRAP
5/5 Rotational Ball Slams
15 American KBS (53/35)
30 Double Unders (3:1)

BodyFit 296

Warm Up:
5min: Double Under Practice
Then
8min WAMRAP
10 Scap Progression
8 True Pushups
10 KBS – Build to working weight

WOD:
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Russian KBS (AHAP)
20 Double Unders (3:1)

February 18, 2019

By pwsadmin | February 17, 2019 | 0 Comments

The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all day on Friday and is completely scaleable for all levels. It will give everyone a chance to participate. Sign up next to the whiteboard and feel free to ask a coach about it if you need more information!
https://games.crossfit.com

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 FS
:45 Plank
5/5 Knee Hug Step Lunge

Strength: Front Squat
Level 1: 3 x 5
Level 2: 5 x 5 (Build)
*Tempo 0:03 down, 0:02 hold*

WOD:
4 Rounds for Time
10/10 Barbell Front Rack Lunges (95/65)
10/10 Mountain Climbers

February 15, 2019

By pwsadmin | February 14, 2019 | 0 Comments

Warm Up:
Before WB – 500m Row
3rds
6 Strict Pullups
6/6 Bottoms Up KB Press
6 Burpees
6 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 3 (Build)

Choose Your Own Adventure:
WOD:
30 Strict Pull-ups
30 Strict Burpees
30 Cal Row
*Break up However*

Flex:
3 Rounds:
8 Barbell Curls with 3 second Negatives
6 Strict Pull-ups with 3 second Negatives
6 Push ups with 3 second Negatives

February 14, 2019

By pwsadmin | February 13, 2019 | 0 Comments

CrossFit

Warm Up:
Hip Mobility
8min WAMRAP
20 Double Unders / Practice
5/5 Reverse Lunge to High Knee
:45 Pillar
5 Box Jumps (30/24)

Strength: Weighted Step Up
All Levels: 3 x 3/3

Partner WOD:
“Tunnel of Love”
50 – 30 -10
Cals Assault Bike
100 – 60 – 20
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3:1)

BodyFit 295

Warm Up:
10 min WAMRAP
20 Double Unders / Practice
10 Squat Progression (Air ->Wall Ball)
10 KBS – Russian (Build to working weight)

WOD:
“From Russia with Love”
25 Cals Assault Bike
100 Wall Balls (20/14)
25 Cals Assault Bike
100 Russian KBS
25 Cals Assault Bike
100 Double Unders (3:1)
25 Cals Assault Bike

February 13, 2019

By pwsadmin | February 12, 2019 | 0 Comments

Warm Up:
3rds
10 Banded Pullaparts
6 Strict No Jump Burpees
10-8-6 Cleans (Hip – Hang – Full) *Build to working weight
10-8-6 Jerks

Strength: DB Bench Press
All Levels: 4 x 7 (Straight)
*Same as 1.29.2019*

WOD: Tester
10 Minute AMRAP
3, 6, 9…
Cleans (95/65)
Jerks
Burpees

February 12, 2019

By pwsadmin | February 11, 2019 | 0 Comments

CrossFit

Warm Up:
Squat Prep
—————–
PA Clean Warmup X 2
:45 Pillar x 2
—————–
5 EB Pullunders x 2
—————–
3 position Squat Clean (Build)

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

WOD: Tester
2000m Row for Time

BodyFit 294

Warm Up:
Before WB – 500m Row – Easy
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 KBS – Russian – Build
5 Goblet Squat
5 Box Jumps (30/24)

WOD:
500m Row
50 Sit ups
500m Row
4 Minute Rest
7 Minute AMRAP:
30 Double Unders (3:1)
15 Box Jumps
4 Minute Rest
4 Rounds:
DB Suitcase Carry
10 Pistol Swings to KB Squat

February 11, 2019

By pwsadmin | February 10, 2019 | 0 Comments

**In the case that we need to cancel the 6am class tomorrow morning I will update our FB group as well as send an email. I will do this no later than 5:30am.**

Warm Up:
Squat Prep
3 Rounds:
10 Kipping/Kipping Practice
0:10 Superfriend into 4 Thrusters (Build)
5/5 Lunges

Strength: Weighted Lunges
All Levels: 5 x 5/5

WOD: “Fran”
21-15-9
Thrusters (95/65)
Pull-ups