Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run

Posted on

May 9, 2018

Warm Up:
Shoulder DROM
3rds
8/8 Bottoms Up KB Press
:15 Lunge Hold (R&L)
4  Box Jumps (30/24)

Skill: Split Jerk Footwork

Strength: Split Jerk
All Levels: Technique
*Level 2 can work to heavy double*

Partner WOD:
“Jack and Rose”
4min AMRAP x 4
400m Run – MR S2OH (95/65)
300m Run – MR S2OH (135/95)
200m Run – MR S2OH (155/115)
100m Run – MR S2OH (185/135)

 

Posted on

May 8, 2018

CrossFit:

Warm Up:
Shoulder DROM
3rds
PA Clean Warmup (Build)
Lateral Hops
Rack Mobility
Then
3 position Hang Clean x 3 (Build)

Strength: Clean
Level 1: Technique
Level 2: Heavy 2

WOD:
“Hanging On”
10-1 Hang Power Clean
1-10 Lateral Hops (R+L=1)

BodyFit: 219

Warm Up:
500m Row
3rds
10 Feet Elevated Ring Rows
10/10 MB2T
10 KBS – American (Build)

WOD:
3rds
5min AMRAP
15 Ball Slams
15 Calorie Row
*Rest 3min

Posted on

May 7, 2017

Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people.  Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April
Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger
Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”

Warm Up:
Squat Prep
3rds
Wall Stretch
10 Pillar with arm reach
:10 Superfriend + 4 Thrusters
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 (Build)
*No misses*

WOD:
“Fireball”
For Time
75 Thrusters (95/65)
*100m every break*
*Add 100m each additional break*

Posted on

May 4, 2018

This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams.  If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks.  See myself or April for details.

Warm Up:
8min WAMRAP
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
10 True Pushups
100m Jog

Strength: 10min Alternating EMOM
Even: Weighted Walking Lunges 4/4
Odd: Weighted Pushups 8

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls
*Compare to 5.12.17*

Posted on

May 3, 2018

CrossFit:

Warm Up:

Strength: Snatch
Level 1: Technique
Level 2: Heavy 2

WOD:
“Bradshaw”
12min AMRAP
1 Snatch (135/95)
2 KBS – American (AHAP)
*Add (1) Snatch and (2) KBS every round*

BodyFit: 218

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank w/ pushup (Every :10)
10/10 MB2T
10/10 Heel Touches

WOD: BodyFit 105
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement

Posted on

May 1, 2018

Holy Crap it’s May already!

CrossFit:

Warm Up:
3rds
PA Clean Warmup
:15 Lunge Hold (R&L)
3 Consecutive Broad Jumps

Skill: Split Jerk Footwork

Strength: Split Jerk
Level 1: Technique
Level 2: Work to a heavy 3

WOD:
“Rad”
:90 on /:90 off
3 Clean & Jerks (185/135)
Max Cal AB
*80 Cals or 5rds*

BodyFit: 217

Warm Up:
Get Your Chili Warm
3rds
10/10 Getup Situp
10/10 Standing Teapots
20 Double Unders / Practice

WOD: Courtesy of CrossFit New England
1500m Row (Sub: 1200m Run)
100 Double Unders (3:1)
50 Calories AB
100 Double Unders
1500m Row

 

Posted on

April 30, 2018

This coming Sunday Alpha will have 2 teams competing in the Pittsburgh Marathon Relay.  We will keep you all updated on details as they become more clear.  If you’re planning on going down or would like to we’ll let you know where we plan on congregating after the race for some celebratory drinks.

Warm Up:
Squat Prep
3rds
:25 Goblet Squat Hold (Build)
8 Australian Chin Ups
8 Strict No Jump Burpees

Strength: Zercher Squat
All Levels: 5 x 3 (Build)
*Heavier than 4.16*

WOD:

For Time: Courtesy of Deuce Gym
“Venice Beach”
1 mile Run
50 Back Squat (135/95)
30 Burpee To Plate
*Compare 5.1.17*

Posted on

April 27, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there!

Warm Up:
3rds
:20 HS Hold – 4 :05 hold w/ :03 eccentric
PA Clean Warmup (Build)
20 Double Unders / Practice
Then
3-position squat clean (Build) x 3

Strength: Clean
Level 1: Technique
Level 2: Heavy 3

WOD:
“Triples”
12min AMRAP
6 Strict HSPU
9 Deadlift (225/155)
30 Double Unders (3:1)