WOD

April 19, 2019

By pwsadmin | April 18, 2019 | 0 Comments

Warm Up:
Chili Warm – 3min
3rds
10 Banded Pullaparts
5 Burpee Walkups
:40 Plank w/ Pushup
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 4 (Build)
*Heavier than 3.29.2019*

Choose Your Own Adventure

WOD: “der Schädel”
50 Cal Row
50 Burpees
50 DB Stepups (50/35)

Flex:
4 Sets
15 Rear Delt Flys
20 Plate Front Raises
15 Incline DB Bench

April 18, 2019

By pwsadmin | April 17, 2019 | 0 Comments

CrossFit

Warm Up:
Run 400m
8min WAMRAP
10 Scap Progression
10 Squat Progression
20 Double Unders / Practice

Partner WOD: “Ein, Zwei, Drei, Vier, Fünf”
___ x 1 Mile Run
___ x 100 Double Unders
___ x 100 Wall Balls (20/14)
___ x 100 Abmat Situps
___ x 100 Pull-ups
*Assign a number from 1 – 5 for each movement*
*Can break up the movement and order however you like*

BodyFit 313

Same as CrossFit

April 17, 2019

By pwsadmin | April 16, 2019 | 0 Comments

Warm Up:
3rds
1:00 Deadbug
8 Ring Rows *Elevate feet if necessary*
8 Good Mornings
Deadlifts

Strength: Deadlift
Level 1: 3 x 5 (+10lbs)
Level 2: 3 x 3 (Build)
*Heavier than 4.5.2019*

WOD: “die Flasche”
1 Minute On, 1 Minute Off
100 Cal Assault Bike
*Compare to 8.14.2018*

April 16, 2019

By pwsadmin | April 15, 2019 | 0 Comments

CrossFit

Warm Up:
Overhead Prep
PVC Positions
3 x 3 position Snatch x 3 (Build)
5 Athletic Burpees
10/10 Russian Twists

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

WOD: “der Tod”
10 Minute AMRAP
5 Snatch (135/95)
10 Burpee Over Bar
5/5 Rotational Ball Slams

BodyFit 311

Warm Up:
Row 500m – Easy
Into
3rds
7 Box Jumps
7 Plate Touches

Skill: Rowing

Partner WOD: “zwei Tode”
Buy-in: 1000m Row
21 – 18 – 15 – 12 – 9 – 6 – 3
Box Jump (24/20)
Ball Slams (25/20)
Cash-out: 1000m Row

April 15, 2019

By pwsadmin | April 14, 2019 | 0 Comments

Warm Up:
Squat Prep
3rds
10 Kip Progression
10 KBS (Build)
3 x 1 Squat Clean + 2 Front Squat (Build)
Back Squats

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find a Heavy 3 then 1 Drop Set @ 80%

WOD:
5 Squat Cleans (135/95)
20 T2B
5 Squat Cleans
30 Dumbbell Snatch (50/35)
5 Squat Cleans
40 Russian KBS (AHAP)
5 Squat Cleans
50 Mountain Climbers

April 12, 2019

By pwsadmin | April 11, 2019 | 0 Comments

Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best!

Warm Up:
Shoulder DROM & Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 True Pushups
10 KBS – (Build)
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 3 x 5 (Straight) @ 80% of 3/29/2019

Choose Your Own Adventure:
WOD:
10 Minute AMRAP
5 Cals Assault Bike
10 Burpees
15 American KBS (53/35)
20 DU (3:1)

Flex:
4 Sets of Each
8 Double Arm KB Snatch (AHAP)
8 DB Preacher Curls
8 Medball Throw Sit-up

April 11, 2019

By pwsadmin | April 10, 2019 | 0 Comments

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know.

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Hold (R&L)
10 Kip Progression
5/5 Pillar w/ arm reach
5/5 Walking Lunge

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

Partner WOD: “Dos Pescado”
21 Minute AMRAP
100m Sandbag Run
7 Pull-ups
14 Walking Lunges
*Alternate Rounds*

BodyFit 311

Warm Up:
500m Row – Easy
8min WAMRAP
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump Burpees
10 Squat Progression
10 Kip Progression

WOD: “El Pescado”
1000m Row
80 Walking Lunges
750m Row
60 Wallballs (20/14)
500m Row
40 Pull-ups
250m Row
20 Burpees

April 10, 2019

By pwsadmin | April 9, 2019 | 0 Comments

Warm Up:
OH Prep
Split Jerk Footwork
8min WAMRAP
5 :02 Pause Jerks (Build)
10/10 Standing Teapots (Heavy)
5 High Box Jumps

Strength: Jerk
Level 1: Technique
Level 2: Find a Heavy 5
*Split or Push Jerk*

WOD: “La Calavera”
6 Rounds for Time
10/10 Alternating Single Arm DB Press (40/25)
10 Box Jumps (24/20)
100m Run

April 9, 2019

By pwsadmin | April 8, 2019 | 0 Comments

CrossFit

Warm Up:
Rack Prep
PA Clean Warmup x 2
Then
3rds
3 position Clean (Hip – Hang – Low Hang) – Build
20 Double Unders / Practice

Strength: Low Hang Power Clean
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “La Botella”
12 Minute EMOM
3 Position Clean (Hip, Hang, Full)
10 Lateral Hops
*Add weight every 3 minutes*

BodyFit 310

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
10 KBS (Build)
10 True Pushups

Partner WOD: “Dos Botellas”
10 Minute Max Cals Assault Bike
8 Minute Max Ball Slams (25/20)
6 Minute Max Russian KBS
4 Minute Max Double Unders
2 Minute Max Hand Release Pushups

April 8, 2019

By pwsadmin | April 7, 2019 | 0 Comments

Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best!

Warm Up:
Squat Prep
3rds
10 Scap Progression
:10 Superfriend into 4 FS
:10 Hollow Hold
Back Squats

Strength: Back Squat
Level 1: 3 x 5 (+5lbs)
Level 2: Find a Heavy 5 then Max Rep @ 80%

WOD: “La Muerte”
10, 9, 8, 7…
Front Squat (135/95)
T2B
*Compare to 4/16/2018*