WOD

December 14, 2016

By Tony Fusaro | December 13, 2016 | Comments Off on December 14, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

Warm Up:
Get your chili warm and pick your team members

Team WOD:
“O-K-J”
Race to 500
*In teams of 3 you must accumulate 500 calories on the rower as quickly as possible.  Each time a member rotates off the rower he/she must complete 10 Burpees and 20 KBS.  Intervals are determined by team members*

December 13, 2016

By Tony Fusaro | December 12, 2016 | Comments Off on December 13, 2016

CrossFit:

Warm Up:
3rds
1/1 Leg Cradle lunge step w/ vertical flexion
10 Pillar with arm reach
10/10 MS Press

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

WOD:
“Jimmy Dean”
Every 2min x 6
5/5 DB Snatch (50/35)
1 Length Walking Lunge

BodyFit: 063

Trunk:
4rds
:35 Plank
10/10 Windshield Wipers

WOD:
5min AMRAP
750m Row
Max Alternating DB Snatch
5min Rest
5min AMRAP
50 cals AD
Max Burpees
5min Rest
5min AMRAP
750m Row
Max Alternating DB Snatch

December 12, 2016

By Tony Fusaro | December 11, 2016 | Comments Off on December 12, 2016

Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks.  Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed.

Warm Up:
Squat Prep
Then
3rds
:30 Goblet Squat Hold
5 Strict Pullups
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 Clusters @ 100%+ of 3RM
*One cluster consists of 1 rep every :30 x 3*

WOD:
“Looney Toons”
5rds
10/10 Weighted Step Up
10 T2B
*10min cap

December 9, 2016

By Tony Fusaro | December 8, 2016 | Comments Off on December 9, 2016

Don’t forget this evening is the monthly Happy Hour at The Wicked Fox (located across the street from Atria’s in O’Hara).  As always feel free to start the party early, we’ll be there around 7pm following the evening classes.  Hope to see you all there.

Warm Up:
Deadbugs 4 x :45/:45
Then
4rds
8 DB RDL (Heavy)
8 BB Bent Over Row
4 Box Jumps (30/24)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 5 x 1 (Build)
*Not a test but should be heavier than 3RM*

Flex Sesh:
3rds
Shoulder Superset**
10/10 Partner Russian Twists
**Consists of 10 reps each of DB bent over fly, DB front raise, DB side raise**

December 8, 2016

By Tony Fusaro | December 7, 2016 | Comments Off on December 8, 2016

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders
4 :05 HS Hold with :03 Eccentric
10 True Pushups

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

WOD:
“Sweater Vest”
For Time
20 HSPU
30 Box Jumps
40 Burpees
30 Box Jumps
20 HSPU

BodyFit:

Warm Up:
10min WAMRAP
25 Double Unders/Practice
8 High Knee Hug Walking Lunge
10 Scap Activation Drills
10 DB Strict Press

Hero WOD:
“Blake”
4rds
25 OH Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 HSPU

December 7, 2016

By Tony Fusaro | December 6, 2016 | Comments Off on December 7, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s).  We’ll be there following the evening classes around 7pm but please don’t wait for us.  Hope to see many of you there.

Warm Up:
3rds
1/1 Spiderman with rotation
PA Clean Warmup
Then
4 x 3-position Clean (Build)

Strength:
Cleans
Level 1: Technique – Heavy
Level 2: Heavy Single
*Work to a heavy single this is NOT a test*

WOD:
“Devilish Idea”
10min AMRAP
6 Hang Cleans (95/65)
6 Power Cleans
6 Squat Cleans
3/3 Rotational Ball Slams
*Each round males add 20# – females add 10#*

December 5, 2016

By Tony Fusaro | December 4, 2016 | Comments Off on December 5, 2016

Warm Up:
Squat Prep
Then
3rds
10 Glute Bridges
:30 Goblet Squat Hold
5 Strict Pullups
5 BB Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Clusters @ 3RM x 3
*Cluster – 1rep every :30 x 3*

WOD:
“Holiday Season”
21-18-15-12-9-6-3
Wall Ball (20/14)
Situps

December 2, 2016

By Tony Fusaro | December 1, 2016 | Comments Off on December 2, 2016

Warm Up:
Deadbugs 4 x :40/:40
Then
3rds
15 KB Good Mornings (Heavy)
5 Partner Assisted Pullups

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 100% of 3RM

Flex Sesh:
3rds
8 Barbell Curls
MR Banded Pushdowns

December 1, 2016

By Tony Fusaro | November 30, 2016 | Comments Off on December 1, 2016

CrossFit:

Warm Up:
Hip Prep
8min WAMRAP
10 Kips/Kipping Practice
15 Air Squats
20 Elevated Pushups

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)

WOD:
“Gasser”
1000m Row
50 KBS – Russian
40 Wall Balls
30 Pullups
20 Burpees
10 T2B

BodyFit:

Trunk:
3-way Pillar Series x 3
:30 on – :15 transition – 1:00 rest

WOD:
1min work – 1min Rest
5rds
Calorie Row
Calorie AB
Double Unders (3:1)

November 30, 2016

By Tony Fusaro | November 29, 2016 | Comments Off on November 30, 2016

Warm Up:
Wrist Mobility
Partner Mobility
PA Snatch Warmup x 3
3-position Full Snatch x 4

Strength:
Snatch
Level 1: Technique
Level 2: Heavy double
*work to a heavy load, not a 2RM

WOD:
Every :30 for 5min
1 rep at 100% of heavy double
Rest as needed
For Time
30 Burpee over Bar
*Meant to done as fast as possible