Posted on

June 29, 2017

CrossFit:
Warmup:
Chubbs Sequence
3rds
2/2 Seesaw Walks
10 Goblet Squats (Moderate)
5 Power Cleans (Build)
5 Push Press

Strength:
Pistols
All Levels: 3 x 6-8

Partner WOD:
“Pam and Tommy Lee”
30-20-10
A) Cal Row/B.O.B
B) Cleans/Wall Balls
C) Jerks/Pullups
*(135/95)

BodyFit 117:

Warm Up:
4rds of “Cindy”
Then
Accumulate 30 T2B or 60 Knee Raises

“The Chief”
3 min AMRAP x 5
3 Power Cleans (135)
6 Push-ups
9 Squats

Rest 1 minute

Posted on

June 28, 2017

CrossFit:
Warmup:
4x Deadbugs :40/:40
Then
3rds
10 Strict Pulls
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
All Levels: Every :30 sec for 15 min @ 90% (06/16/17)

WOD:

Cal Assault Bike (15/12)
Driveway hill Run
Cal Assault Bike (10/8)
Driveway hill Run
Cal Assault Bike (5/4)
Driveway hill Run

Hump Day Pump:
Back Squat – 5×3 (Build)
Landmine Press 4 x 8/8

4 Rounds – SS –
Hammer Curls 8/8
Max Rep Chinup

Posted on

June 27, 2017

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10/10 Single Arm KB Press
:10 Table Top Hold
10 KBS – American

Strength:
All Levels: HSPU 4 x 6-8

WOD:
“Fore”
18 min AMRAP
18 KB Snatch
9 Dips
100 m Run

BodyFit 116:

3rds
10 Kips/Kipping Practice
10/10 Single Arm KB Press
4 Broad Jumps

Skill:
KB Snatch

For Time
40-20-10
KB Snatch
Box Jump overs
*5 min Rest
40 Burpees
40 T2B
*5 min Rest
500 m Row
40 Cal AD
300 m Run
200  m Row
10 Cal AD

 

Posted on

June 26, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym.

Warmup:
2rds
PA Clean Warmup
10 Kips/Kipping Practice
10 Goblet Squats (Heavy)
Then
10min clock to warm up Clean

Strength:
Squat Clean
All Levels: 1 Rep Every :30 sec for 10 Min (+10  06/19)

WOD:
“American Way”
50 Thrusters (45/35)
40 Pullups
30 American Swings (53/35)
20 T2B
10 Burpees

Posted on

June 23, 2017

Alpha Reminders:
NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested.

Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up at 7pm and goes until they kick us out!

Monday is the last day to sign up and receive a sweet ass t-shirt for the Pirate Game and tailgate on July 15th.  If you would like just a t-shirt and tailgate cost is $25.  Sizes still due my Monday June 26th, signup on the blue cubbies.

Warmup:
Ankle Circuit
5min Double Under Practice
Then
2rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Fry Day”
9-7-5 (155/115)
Power Cleans
90-70-50
Double Unders (3:1)
*Rest as needed
3 Rounds
15 Back squat (95/65)
15 Burpees over Bar

Posted on

June 22, 2017

CrossFit:

Warmup:
3rds
25 Double Unders/Practice
10 Kips/Kipping Practice
10 Goblet Squat
10 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (+2.5)
Level 2:  4 x 4 (Build)

WOD:
“Miss Fit-ness ”
Buy In: 800 m Run
5 Rounds
6 T2B
5 Deadlifts (135/95)
4 Power Cleans
3 Jerks
2 Front Squats
Cash Out: 100 DU

BodyFit 115:

Warm Up:
Heat Yo Meat
3rds
10/10 Getup Situp
15 KBS – American

10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement
Retest 11/10/2016

Posted on

June 21, 2017

Warmup:
Heat Yo Meat

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

Partner WOD:
“Ping Pong”
20 min AMRAP
200m Run
10 Pullup
10 Pushup
10 Box Jumps
*Alternate movements, both run together

Hump Day Pump:

Rack Pulls 4 x 8 (Bulid)

Double DB Bent Over Row 4 x 10 (Heavier pair each set)

Finisher:
Superset x 4
10 Hip Bridge
10 Front Plate Raise

 

Posted on

June 20, 2017

CrossFit:

Warmup:
PA Snatch Warmup x 2

Skill:
KB Snatch

Strength:
Snatch
Level 1: Heavy 3 Technique
Level 2: Heavy 3
1 Rep every :30 for 7 min

WOD:
“Heavy Load ”
6 Rounds
60 Ft DB Waiter Carry
10 DB Snatch (50/35)
60 Ft DB Suitcase Carry
10 KBS Russian (AHAP)
*Alternate arms each round

BodyFit 114:

Warm Up:
5min
Double Under Practice
Then
3rds
10 Kips/Kipping Practice
5 Yoga Pushups
10 DB Hang Cleans

WOD:
For Time:
15 DB Clean and Press
30/20 Cal AD
15 DB Clean and Press
*5 min Rest
3 Rounds
25 Walking Lunge
50 DU (3:1)
25 Pushups
*5 min Rest
800m Run
400m Farmers Carry (50/35)
20 T2B

Posted on

June 19, 2017

I hope all of the Alpha fathers had a nice holiday yesterday and enjoyed some extra love from friends and family.
Speaking of friends and family this coming Saturday Alphaholics Coach DJ and Mouse will be competing at the Legends of Lebo competition in Mount Lebanon.  Following our 9am team class we will be heading over to Mt. Lebo to cheer on DJ and Mouse.  If anybody is interested in carpooling or needs directions see me this week.

Warm Up:
Chubbs Sequence
PA Clean Warmup x 2
:10 Superfriend Stretch + 3 Thrusters (Build) x 3

Strength: Front Squat
All Levels: 10min EMOM 3 Front Squat (+10)
*Bar comes from the floor

WOD:
“The Score”
5rds – 1:00 on/`1:00 off
Max Wall Balls (20/14)