WOD

September 21, 2018

By pwsadmin | September 20, 2018 | 0 Comments

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only.

Warm Up:
3rds
10 Banded Pullaparts
:15 Hollow & Arch Holds
10 Kips /Kipping Practice

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x3 (Straight)
*Heavier than 8.14.18*

WOD: “Remix”
Workout performed using tabata intervals
5rds
T2B
Box Jumps (24/20)
Pullups
Cals AB
Rest 1min

Cool Down: 5min

September 20, 2018

By pwsadmin | September 19, 2018 | 0 Comments

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

September 19, 2018

By pwsadmin | September 18, 2018 | 0 Comments

Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout.  If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class.  All levels are welcome and encouraged.  The 8:30am class will be members only (jacket optional).

Warm Up:
3rds
1:00 Deadbug Progression
5 Strict Pullups
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 7

Tester:
Max Effort 5oom Row
*2 Attempts to set your fastest 500m row*

Cool Down: 2min Row (Slow)

Setember 18, 2018

By pwsadmin | September 17, 2018 | 0 Comments

CrossFit:

Warm Up:
Overhead Prep & Ankle Circuit
3rds
25 Double Unders / Practice
8/8 Getup Situp
10 KBS – Russian (Build to WOD weight)
8 DB Push Press (Build)

Strength: DB Push Press
All Levels: 4 x 6 – Work to a heavy weight

WOD: “Android”
12min AMRAP
12/12 Single Arm DB Press
24 KBS – Russian (AHAP)
24 Double Unders (Lateral Hops)

Cool Down: 5min

BodyFit: 255

Warm Up:
5min Double Under Practice
3rds
8/8 Getup Situp
5 Box Jumps (AHighAP)
8/8 Single Arm Press (Build to WOD weight)

WOD: Courtesy of Off Street Parking
3-6-9-12-15-18
Single Arm DB Press (40/25)
Box Jump Over (24/20)
Rest 5min
18-15-12-9-6-3
Single Arm DB Press
Box Jump Over

Cool Down: 5min

September 17, 2018

By pwsadmin | September 16, 2018 | 0 Comments

A big Thank You to all who participated on the Alpha softball team this past weekend.  We had a great time in support of a good cause.  As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so we can practice.

Warm Up:
Squat Prep
PA Clean Warmup x 2
:10 Superfriend + 4 FS x 2
Then
3 Squat Cleans + 3 No Jump Burpees x 2-3

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 (Straight)
*Same weight from 9.10.18*

WOD: “Armour”
Min 1: 5 Power Cleans (155/115) – MR Burpees
Min 2: Rest
*Continue until you reach 50 total burpees*

Cool Down: 5min

P.S. Above is joke.  A little test to see who reads the whole post:)

September 14, 2018

By pwsadmin | September 13, 2018 | 0 Comments

Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
10/10 MB2T
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Straight)
*90% of 3RM*

Choose Your Own Adventure:

WOD:
100 Cals AB
*1:00 on / 1:00 off*

Flex Sesh:
4rds – Circuit style
8/8 Hammer Curls
16 Straight Arm Pushdowns
8 Evil Wheels

September 13, 2018

By pwsadmin | September 12, 2018 | 0 Comments

Alpha Alert: This Saturday Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

CrossFit and BodyFit 254:

Warm Up:
3-5min Heat Yo Meat
3rds “Cindy”

Skill: Med Ball Clean

WOD: “Enough Already”
For Time
100m Walking Lunge
100 Pushups
100 Med Ball Cleans
100 Pullups
100m Walking Lunge

September 12, 2018

By pwsadmin | September 11, 2018 | 0 Comments

Warm Up:
3-5min Heat Yo Meat
3rds
1:00 Deadbug
15 Banded Good Mornings
10 Air Squats
5 Deadlift (Build to working weight)

Partner WOD: “Saman”
8rds
13 Deadlift (185/135)
17 Wall Balls (20/14
400m Run
*Partner 1 completes DL’s and WB’s while partner 2 runs 400m, then switch.*

Cooldown: 5min

September 11, 2018

By pwsadmin | September 10, 2018 | 0 Comments

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

September 10, 2018

By pwsadmin | September 9, 2018 | 0 Comments

A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday.  It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love.  As Alpha’s longest members we were happy to share the evening with you both.

Warm Up:
Squat Prep
3rds
:20 Goblet Squat Hold (Build)
8 Ring Rows
4 Box Jumps (AHighAP
3-position Clean + 4 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 MR @ 80%

WOD: 10min EMOM
3 Hang Cleans (135/95)
2 Power Cleans
1 Squat Clean

Cooldown: 5min