Posted on

February 1, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

Warm Up:
3rds
10 Scap Retractions
5/5 Dynamic Pushups
10 Kips/Kipping Practice
4 Broad Jumps

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 3 (Add weight)
*Compare to 1.18.17

WOD:
Open 12.3
18 min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/95)
9 T2B

Posted on

January 31, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10 Reverse Shrugs
10 Scap Depressions

Strength:
All Levels:
Strict Pullups – 4 x 6-8 reps
HSPU – 4 x 6-8 reps
*Add weight to pullups if necessary

WOD:
“Too Much”
8 Rounds
3 Wall Walks
10 DB Cleans (50/35)

BodyFit 077

Warm Up:
8min WAMRAP
10 Face Pulls
10 Pushups
5/5 MS Press
20 Walking Lunge

For Time:
4 Rounds
5 Burpees
5 Strict Pullups
5/5 DB Snatch (50/35)
5/5 DB Step Lunge
Rest 4 minutes
For Time
100 Calories – your choice
Rest 4 minutes
For Time
4 Rounds
5 Burpees
5 Strict Pullups
10 DB Snatch
10 DB Step Lunge

 

Posted on

January 30, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:
Squat Prep
3rds
10 Strict Pullups
:30 Pillar
6 BB Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+)
Level 2: 3 RM – This is a test – go get a PR!

WOD:
8 min EMOM
5/5 DB Step Lunge (50/35)
20 DU

Posted on

January 26, 2017

CrossFit:

Warm Up:
Get Your Chili Warm
Squat Prep

Partner WOD:
“Wine and Cheese”
40 Rounds
100 m Row
5 Goblet Squats (53/35)
10 KBS – Russian
*Teammates alternate rounds

BodyFit 0076

Warm Up:
Get Your Chili Warm
Squat Prep

Partner WOD:
“Wine and Cheese”
40 Rounds
100 m Row
5 Goblet Squats (53/35)
10 KBS – Russian
*Teammates alternate rounds

Posted on

January 24, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:

Warm Up:
Wrist Mobility
3rds
PA Snatch Warmup
Partner Mobilty

Skill:
PVC Positions

Strength:
Level 1: Technique
Level 2: Power Snatch – Heavy 3
Then
2 every :30 for 5 minutes @90%

WOD:
“Quickie”
3 Rounds
10 Pullups
10/10 Dumbbell Snatch (50/35)

*10 minute Cap

BodyFit 075

Warm Up:
Dynmaic Warmup
Double Under Practice – 5min

WOD:
For Time
500m Row
50 Situps
500m Row
Rest 5min
7min AMRAP
30 Double Unders (3:1)
15 Box Jumps
Rest 5min
For Time
4rds
Farmers Carry (down and back)
20 KBS – Russian (AHAP)
10 Pullups

Posted on

January 23, 2017

Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout.  The event will begin at 6:30pm and go until we’re done.  We will pick up teams and then hit a few WODs.  This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will accommodate all skill levels.  This is an opportunity to meet other members of the Pittsburgh CrossFit community in a fun, welcoming environment.  I think it would be great to have as many Alphaholics as possible to welcome Rising Six and join them in the WODs on Friday night.  Hope to see you there.

Warm Up:
Squat Prep
3rds
10 Scap Depressions
8 DB Thrusters
4 Athletic Burpees
4 BB Back Squat (Build)

Strength:
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 @ 95%

WOD:
7min EMOM
5 Thruster (135/95)
5 Burpee Over Bar

Posted on

January 19, 2017

CrossFit:

Warm Up:
Wrist Mobility
4rds
:20 Nose to Wall HS Hold
10 EB Strict Press
4 Broad Jumps

Strength:
HSPU
All Levels: 4 x 6-8

Partner WOD:
“Barnum and Baily”
20min AMRAP
50 Ball Slams
50 Box Jumps
50 KBS – American
400m Shuttle
*Work can be broken up however partners want

BodyFit: 074

Warm Up:
8min WAMRAP
25 Double Unders
15 KBS – American
10 DB Thrusters

WOD:
“Fight Gone….Worse”
4rds
1min at each station with 1min rest between rounds
Max Calorie Row
Max Box Jumps (20″)
Max DB Press (30/20)
Max Wall Balls (20/14)
Max Ball Slams (25/20)