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January 16, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
25 Double Unders / Practice
5/5 Pillar w/ arm reach
10/10 Bottoms Up KB Press
8 Strict No Jump Burpees

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for MR

WOD:
“The Cliff”
Every 2min x 7
1: 2 Burpees – 70 Double Unders (2:1)
2: 4 Burpees – 60 Double Unders
3: 6 Burpees – 50 Double Unders
4: 8 Burpees – 40 Double Unders
5: 10 Burpees – 30 Double Unders
6: 12 Burpees – 20 Double Unders
7: 14 Burpees – 10 Double Unders

BodyFit: 187

Warm Up:
Ankle Circuit
2rds
25 Double Unders / Practice
10 Kips / Kipping Practice
5 Burpee Walkups
10 Straight Leg Lifts
10 Pushups

WOD:
2 Burpees – 1 T2B – 25 Double Unders (2:1)
4 Burpees – 2 T2B – 25 Double Unders
6 Burpees – 3 T2B – 25 Double Unders
Continue this sequence to
20 Burpees – 10 T2B – 25 Double Unders

Posted on

January 15, 2018

Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community.  Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud!
This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!
Monday, Wedneday, Friday 9:30am BodyFit will now be a bodyweight HIIT workout coached by Brenda Ho
Tuesday, Thursday BodyFit will remain the same.

CrossFit

Warmup:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat (Build)
10 EB Thrusters
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3×5 (+5)
Level 2: 4×4
*Every 3 min*
Add Weight from 01/16

WOD:
“Fran”
21-15-9
Thrusters (95/65)
Pullups
*Compare to 03/13/2017

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January 12, 2018

CrossFit

Warmup:
Ankle Circuit
8min WA|MRAP
:30 HS Hold / :05 HS Hold w/ :03 Eccentric
2/2 Leg Cradle Walking Lunge with vertical flex/ext
12 KBS – Russian (AHAP)
24 Double Unders

Strength:
Alternating EMOM x 10min
Even: 5 Handstand Pushup
Odd: 5/5 Weighted Walking Lunges

WOD:
“Weekend Warmup”
40-30-20-10
DU (3:1)
KBS – American (53/35)
Situps

 

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January 11, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh!

CrossFit

Warmup:
Get Your Chili Warm
3rds
PA Clean Warmup (Build)
10 Plate Touches
10 Thrusters

Partner WOD:
“Hard Pass”
100 Cal Row
100 Deadlift (135/95)
80 Calorie Row
80 Hang Power Clean
60 Cal Row
60 Front Squats
40 Cal Row
40 Jerk
20 Cal Row
20 Clusters

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Calorie Assault Bike
Min 4: Rest

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January 10, 2018

CrossFit

Warmup:
Get Your Chili Warm
3rds
Bear Crawl/Crab Walk
10 Kips/Kipping Practice
10 KBS – American
5 Box Jumps (30/24)
3-position Clean x 3 (Build)

Strength:
Power Clean
All Levels:
10 min
1 @ :30 sec
*Same as 12.19.17*

WOD:
“Xena”
12 min AMRAP
5 Power Cleans (155/115)
9 C2B Pullups
13 Box Jumps (24/20)

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Max Cal Assault Bike
Min 4: Rest

Posted on

January 9, 2018

CrossFit

Warmup:

Shoulder DROM
3rds
5/5 Pillar w/ arm reach
10/10 Banded Rotations
10/10 Bottoms Up KB Press
8 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (Straight)
Level 2: Heavy 5
Then 1 @ 80% Max Reps

WOD:
“Hissy Fit”
12 min EMOM
Even: 5/5 Rotating Ball Slams
Odd: 10 Burpees

BodyFit 184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 minute Rest

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January 8, 2018

CrossFit

Warmup
Squat Prep
3rds
8 Strict Pullups
5/5 Strict Mountain Climbers
:25 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Backsquat
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Every 3 min
**Goal is more weight than 1.2.18**

WOD:
“Newspaper Route”
4 Rounds
15 Wallballs
Max Rep Calorie Assault Bike
:90 sec on :90 sec off
*Score is total calories

BodyFit  184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 Minute Rest

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January 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest

Posted on

January 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Burpee Walkups

Strength:
10min Alternating EMOM
EVEN: 5 Strict Pullups
ODD: 5/5 Weighted Lunge

Partner WOD:
“Allen & Wright”
Buy In: 100 Cal Row
100 Pullups
100 Burpee Box Jump Overs
Cash Out: 100 Cal AB

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5

 

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January 3, 2018

CrossFit:

Warm Up:
3 x PA Snatch Warmup
Snatch Mobility
3 x 3-position Snatch (Build)

Strength:
Power Snatch
All Levels: 1rep every :30 for 10min
*Same weight as 12.12.17*

WOD:
“Patagonia”
4rds
30 KBS – Russian (AHAP)
30 Mountain Climbers (L+R=1)
Top of every min: 2 Snatches

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5