WOD

November 26, 2018

By pwsadmin | November 25, 2018 | 0 Comments

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
5 :03 Pause Goblet Squats (Build)
Overhead Mobility
8-10 OHS (Build – Light)

Strength: Overhead Squat
All Levels – 5 x 5 (Build)

WOD:
“Sassy Frass”
15-10-5
Front Squat (155/115)
Pullup

November 21, 2018

By pwsadmin | November 20, 2018 | 0 Comments

Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am.  There will be no cap for class we’ll accommodate as necessary.

Warm Up:
3rds
1:00 Deadbug
5 Burpee Walkups
8-10 Australian Pullups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: Work to a heavy 2
*Weight shoud be heavier than 11.9.18*

Partner WOD: “Mashed Potatoes and Gravy”
3000(MM) – 2750(MF) – 2500(FF) Meter Row
7 Burpees after each rotation
*Partners must rotate every 300m or 250m*

November 20, 2018

By pwsadmin | November 19, 2018 | 0 Comments

CrossFit: 

Warm Up:
3rds
10 Pillar w/arm reach
10 Plate Touches
2 Wall Walks w/ :05 Hold
:10 AB Sprints

Strength: Strict Press
Level 1: 3 x 5 (Add #)
Level 2: 3 x 3 (Straight)
*Weight from 11.13.18*

WOD:
5rds
4 HSPU
8 Ball Slams
12/8 Cals AB
Rest :90

BodyFit: 273

Warm Up:
8min WAMRAP
2/2 Spiderman with rotation
10 Scap Progression
10 Plate Touches
:45 Plank

Partner WOD:
50-40-30-20-10
Cals AB
Pullups
Ball Slams
Mt. Climbers (R+L=1)
*work must be split evenly*

 

November 19, 2018

By pwsadmin | November 18, 2018 | 0 Comments

I want to thank everybody that came out last night to share the evening at Friendsgiving.  As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend.

Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday 1 class at 10am (must sign up to reserve spot) Open gym from 9-12 (open to all members)

Warm Up:
Squat Prep
3rds
20 Double Unders/Practice
6 Strict Pullups
3 Pullunders + 3 FS (Empty Bar)
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD: “Turkey Week”
10-8-6-4-2
Squat Clean
10-20-30-40-50
Double Unders (Lateral Hops)

November 16, 2018

By pwsadmin | November 15, 2018 | 0 Comments

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there!

Warm Up:
5min Double Under Practice
3rds
10 Banded Pullaparts
10 True Pushups – 6 Depth Pushups
5  Bench Press (Build)

Strength: Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!*

WOD: “Double Dare”
500m Row
100 Double Unders (3:1)
30/20 Cal Bike
*Can be done in any order*
**Must complete 15 burpees before beginning next exercise*

November 15, 2018

By pwsadmin | November 14, 2018 | 0 Comments

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 Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

November 14, 2018

By pwsadmin | November 13, 2018 | 0 Comments

Reminder: Saturday 6pm Friendsgiving at the gym.  There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class with good food and some adult beverages.

Warm Up:
3rds
PA Clean Warmup (Build)
10 KBS (Build)
Then
3 x 3 Pullunders + 3 Front Squats (Build)

Strength: Hang Squat Clean
All Levels: Sets of 3 (Build)
*15min clock*

Partner WOD: “Tom and Linda”
6rds
12 Cal AB/Row
9 Deadlift (225/155)
12 KBS – American (72/53)

November 13, 2018

By pwsadmin | November 12, 2018 | 0 Comments

CrossFit: 

Warm Up:
3rds
20 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
6 Strict Press (Build)
Shoulder Mobility

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 1 every :30 for 10min
*Weight from 10.30.18*

WOD:
“Obstacle Course”
5rds
10 HSPU
20 Situps
30 Double Unders (3:1)

BodyFit: 271

Warm Up:
8min WAMRAP
25 Double Unders / Practice
:20 N2W HS Hold – 3 :03 Eccentrics
10 KB High Pulls

Skill: DB Cleans & HSPU Progression

WOD:
20min AMRAP
5 HSPU
10 DB Clean (Heavy)
20 Situps
40 Double Unders (3:1)

November 12, 2018

By pwsadmin | November 11, 2018 | 0 Comments

A HUGE Thank You to all that participated and or supported our annual Wades Army workout.  While there is still time to support the cause it looks like we’re definitely over the $1200 mark as a gym raised in support of neuroblastoma.  The generosity of our membership never ceases to amaze me – thank you all for being so awesome!

Warm Up:
Squat Prep
3rds
6 Strict Pullups
5 :03 Goblet Squat Holds
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 3 @ 100%
*10.22.18*

WOD: 10min EMOM
Even: 20 Wall Balls (20/14)
Odd: 15 Cals Row

November 9, 2018

By pwsadmin | November 8, 2018 | 0 Comments

Reminder: NO classes tomorrow in lieu of Wades Army.  Heats for Wades Army will be based on first come, first serve.  First heat at 9am.  Wear your Wades Army uiform or we will be collecting $20 at the door for the Alpha Athletics donation in support of Neuroblastoma.  Hope to see you all tomorrow morning!

Warm Up:
3rds
1:00 Deadbug
8 BB Good Mornings (Build)
8 BB Bent Over Row
3 Burpee Walkups
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 (Straight)
*weight from 10.31.18*

Choose Your Own Adventure:
WOD:
8min AMRAP
2,4,6…
Burpees
10 Cals AB

Flex:
4 x Superset
4 DB Bench (Heavy)
8 DB Shrugs (Heavy)
Then
Accumulate 50 Evil Wheels