WOD

March 22, 2019

By pwsadmin | March 21, 2019 | 0 Comments

This is the last night of Friday Night Lights! Come out to participate and support your fellow Alphaholics in 19.5! We’ll be hanging out afterwards, so feel free to kick back after the workout with friends and maybe some adult beverages.
*Update: we will have Todd from Tiny Seed farm at FNL answering any questions you have regarding the CSA this summer. If you can’t make it shoot me any questions you have and I’ll make sure to get an answer*

Warm Up:
Squat and OH Prep
3rds
8 Kips / Kipping Practice
8 :03 Pause Goblet Squat (Build)
8 Thrusters (Build to working weight)

WOD: 19.5
For Time
33-27-21-15-9
Thruster (95/65)
C2B Pullups
*20min time cap*

March 21, 2019

By pwsadmin | March 20, 2019 | 0 Comments

Schedule reminder: NO 4:30pm class tomorrow eveing. FNL begins at 5pm and then we’ll be hanging out at the gym afterwards to celebrate the 2019 Alpha Open. We’ll have drinks, bring a side and we’ll be handing out tshirts at that time. Hope to see eveyone there!

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
:50 Plank with pushup
5 Bench Press (Build)

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

WOD:
20 Minute Clock
10/10 Get-up Sit-ups
8/8 Hammer Curls
1 Minute Assault Bike for Calories
*Work to complete a few rounds – Treat it like active recovery*

BodyFit 305

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*
**Compare to 3.8.18 – BodyFit 202**

March 20, 2019

By pwsadmin | March 19, 2019 | 0 Comments

Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open!

Warm Up:
Shoulder/Rack Prep
2rds
PA Clean Warmup (Build)
5 Athletic Burpees
3 position Clean
5 Pullunders

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

WOD: “Spring Cleaning”
0-5 Minute
40 Hang Power Cleans (135/95)
5-10 Minute
30 Power Cleans
10-15 Minute
20 Squat Cleans

March 19, 2019

By pwsadmin | March 18, 2019 | 0 Comments

CrossFit

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

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

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

BodyFit 304

Warm Up:
8min WAMRAP
:25 HS Hold
8/8 Single Arm Press
8 Ring Rows
10/10 Russian Twists

WOD:
20 Minute AMRAP
5 HSPU
5/5 Renegade Rows
15 Cal Row
10/10 Rotational Ball Slams

Finisher: 25 Floor Wipers

March 18, 2019

By pwsadmin | March 17, 2019 | 0 Comments

This coming Friday we will be celebrating the end of the 2019 Alpha Open following FNL. With this in mind there will be NO evening classes just FNL beginning at 5pm. Alpha will supply drinks and a side dish or two and we encourage you to bring a side as well. There will be a sign up sheet on the cubbies this week to ensure we don’t all bring Buffalo Chicken dip:) We will also be handing out the Open tshirts at this time as well. So come hit the last WOD of the 2019 Open and stick around and hang out with your fellow Alphaholics.

Warm Up:
Squat Prep
3rds
:10 Superfriend into 4 Front Squats
5/5 Pillar with arm reach
5 Box Jumps
5 Front Squat (Build)

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

WOD: “Stanky Legs”
For Time
100 Wallballs
*Top of every minute 7 box jumps*

March 15, 2019

By pwsadmin | March 14, 2019 | 0 Comments

CrossFit Open 19.4

March 14, 2019

By pwsadmin | March 13, 2019 | 0 Comments

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
:15 Iron Man Hold
5 :02 Pause S2OH (Build)

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

WOD:
16 Min EMOM
Odd: 125m Row
Even: 8 S2OH (135/95)
*Weight should scaled appropriately for challenging, but unbroken sets*

BodyFit 303

Warm Up:
5min Double Under Practice
8min WAMRAP
10 Plate Touches (Build)
5 Strict No Jump Burpees
10 DB Push Press (Build to working weight)
10 Squat Progression

WOD:
Buy-in: 50/30 Cals Assault Bike
21 – 15 – 9
Ball Slam (25/20)
Burpee
21 – 15 – 9
DB Push Press (50/35)
DB Squat
Cash-out: 150 Double Unders (3:1)

March 13, 2019

By pwsadmin | March 12, 2019 | 0 Comments

Warm Up:
3rds
1:00 Deadbug
8 BB Good Morning (Build)
8 Hang Power Cleans (Build)
8 Single Arm KBS (Build to working weight)
Deadlifts

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 5 x 3 (Build)

WOD:
For Time
12 – 9 – 6 – 3
Power Cleans (185/135)
24 – 18 – 12 – 6
Single Arm Russian KBS (AHAP)

March 12, 2019

By pwsadmin | March 11, 2019 | 0 Comments

CrossFit

Warm Up:
Overhead Prep
3rds
10 Scap Progression
4 :05 HS Hold w/ :03 Eccentric
8 OHS (Build)
4 High Box Jump

Strength:
15 Minute Clock
4 x 8 Pull-ups
4 x 8 HSPU

WOD: “Everything We Like”
For Time
20 OHS (135/95)
40 T2B
60 Box Jumps (24/20)
*Broken up however*
**Compare to 2.12.2018**

BodyFit 302

Warm Up:
Chili Warm/Coaches Choice
3rds
10 Scap Progression
5 Box Jumps (Build)
10 Straight Leg Lifts

WOD:
500m – 400m – 300m – 200m – 100m Row
5 – 10 – 15 – 20 -25 Box Jumps (24/20)
10 – 10 – 10 – 10 – 10 Pull-ups
*Compare to BodyFit 086*

Optional Finisher:
20 Floor Wipers

March 11, 2019

By pwsadmin | March 10, 2019 | 0 Comments

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
8 Strict Chin Ups
6 :03 Pause Goblet Squats (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Build)

Partner WOD:
10 Rounds
10 Sandbag Zercher Squats
20 Mountain Climbers (1,2,3,4)
Max Double Unders/Single Unders in Remaining Time
*Partners alternate rounds
*10 Minute Time Cap