WOD

August 21, 2019

By pwsadmin | August 20, 2019 | 0 Comments

Warm Up:
Before WB: 3min Warmup Row
Overhead/Wrist Prep
——————————-
PA Snatch Warmup x 2
5 High Box Jumps x 2
——————————-
3 x 5 Snatch Pullunders

Strength: Squat Snatch
Level 1: Technique
Level 2: 5 x 2 (Build)

WOD: “30 Going on 30”
30 Cleans (135/95)
30 Box Jump Overs (24/20)
30 Cal Row

August 20, 2019

By pwsadmin | August 19, 2019 | 0 Comments

CrossFit

Warm Up:
Ankle Circuit
8minWAMRAP
:15 Table Top Stretch
10 Kips / Kipping Practice w/ partner
10 KBS – American (Build)
Double Unders / Practice

Strength: 15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Underhand Barbell Rows

WOD:
12 Minute AMRAP
5 Devils Press (45/30)
10 T2B
20 DU (3:1)

BodyFit 346

Warm Up:
Ankle Circuit
8min WAMRAP
10 Scap Progression
10 Plate Touch
5/5 Knee Lunge Walking Lunge w/ Squat
Double Unders / Practice

WOD:
6 Minute AMRAP
12 Wall Balls (20/14)
12 Medball Lunges
Rest 3 Minutes
4 Minute AMRAP
8 Pull-ups
8 Burpees
Rest 2 Minutes
2 Minute AMRAP
Max Ball Slams (25/20)
Rest 1 Minute
1 Minute AMRAP
Max DU

August 19, 2019

By pwsadmin | August 18, 2019 | 0 Comments

Warm Up:
Squat/Overhead Prep
3rds
10 Banded Pullaparts
10 Pole Squats
10-8-6 Overhead Squat (Build)
100m Jog

Strength: Overhead Squat
All Levels: 3 x 5 (Straight)
* heaviest from 7.22.2019

WOD: “Nancy”
5 Rounds for Time
400m Run
15 OHS (95/65)
*Compare to 8.23.18*

August 16, 2019

By pwsadmin | August 15, 2019 | 0 Comments

Schedule Reminder: Tomorrow August 17th Free Community workout at 9:30am followed by yoga at 10:30am. Bring anybody who is interested in learning how Alpha can help with their fitness!

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 Dynamic Pushups
8/8 Hammer Curls
10/7 Cal AB (Build intensity)

Strength: DB Bench
All Levels: 6 x 4 (Build)
*Slight Incline

Choose Your Own Adventure:

Parnter WOD:
Heavy Carry Ladder (Keg, Farmers, Sandbag)
10/7 Calories AB
*Partners alternate carries*

Flex:
4 x 25 Banded Tricep Extensions
4 x 15 Barbell Curls
Max Banded Tricep Extensions

August 15, 2019

By pwsadmin | August 14, 2019 | 0 Comments

Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am.

CrossFit

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Ring Rows (Underhand)
10 Plate Touches
4 High Box Jumps

Strength: Superset
4 Sets of
5/5 Barbell Lunges
5 Strict Chin-ups
*Heavier than 7.18.19*

WOD:
For Time
40 Wall Balls (20/14)
30 Ball Slams (25/20)
20 Box Jumps (24/20)
10 T2B

BodyFit 345

Warm Up:
Hip Mobility
8min WAMRAP
10 Kips / Kipping Practice w/ partner
10 Plate Touches
5 High Box Jumps
10 Squat Progression

WOD:
Minutes 0-10
Buy-in: 50 DU
18 – 15 – 12 – 9 – 6 – 3
Wall Balls (20/14)
Ball Slams (25/20)
Minutes 10-20
Buy-in: 50 DU
25 Ball Slams
50 Box Jumps (24/20)
25 Ball Slams
Minutes 20-30
Buy-in: 50 DU
10 Rounds
5 T2B
5 Box Jumps

August 14, 2019

By pwsadmin | August 13, 2019 | 0 Comments

Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much!

Warm Up:
2min Row – Easy
3rds
12 Banded Good Mornings
8 Elevated Ring Rows
4 Hands Only Inch Worms

Strength: Barbell RDL
All Levels: 4 x 6 (Build)

WOD: “Woof”
On a 14 Minute Clock
7 Minutes Max Burpees
7 Minute Max Cal Row

August 13, 2019

By pwsadmin | August 12, 2019 | 0 Comments

CrossFit

Warm Up:
8min WAMRAP
10 Scap Progression
10 KBS – American (Build to working weight)
10 Kips / Kipping Practice w/ partner
200m Run

Partner WOD:
25 Minute AMRAP
400m Run
10 Pull-ups
20 American KBS
*Each round add 10 Pull-ups and 20 KBS

Optional Finisher: Accumulate 50 Floor Wipers

BodyFit 344

Same As CrossFit

August 12, 2019

By pwsadmin | August 11, 2019 | 0 Comments

This coming Saturday August 17th will be a Free Community workout at 9:30am, followed by a yoga flow at 10:30 with Tori. If you have anybody interested in Alpha or looking for a new place to find their fitness please bring them this coming Saturday.

Warm Up:
Squat Prep
3rds
:10 Superfriend + 4 Front Squats
:30 Side Pillar (R&L)
3 position Power Clean + 5 Front Squats (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5lbs)
Level 2: 1 Rep Every 0:30 for 8 Minutes
*From the Rack

WOD:
Death By Power Cleans (135/95)
*Compare to 07.18.2018

August 9, 2019

By pwsadmin | August 8, 2019 | 0 Comments

Warm Up
10min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build to working weight)
20 Double Unders / Practice

Strength: DB Bench
6 x 4 (Build)
*Slight incline

Choose Your Own Adventure:

WOD:
10 Minute AMRAP
5 Cal AB
10 Burpees
15 KBS (53/35)
20 DUs

Flex:
4 x 8 Dual Wield KB Snatch
4 x 8 Heavy Goblet Squat with Heels Elevated (DB or KB)
*Elevate heels with plate(s)

August 8, 2019

By pwsadmin | August 7, 2019 | 0 Comments

CrossFit

Warm Up:
Overhead/Wrist Prep
PA Snatch Warmup x 2
————————–
3-2-1 3-position Snatch (Build)

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

WOD: “I’m fast. I’m very fast.”
1 minute on. 1 minute off.
60 Ground to Overhead (95/65, 115/85, 135/95, 155/115)
*Add weight each new minute of work

BodyFit 343

Warm Up:
Hip Mobility
10min WAMRAP
5/5 ML Stretch
10 Kips / Kipping Practice
5 High Box Jumps
20 Double Unders/Practice

WOD:
21 – 15 – 9
DB Snatch
Cal Row
Rest 4min
9 – 15 – 21
Box Jumps (24/20)
Pull-ups
Rest 4min
21 – 15 – 9
DB Thrusters
42 – 30 – 18
Double Under/Lateral Hops