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August 22, 2017

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CrossFit

Warmup:
Shoulder DROM
3rds
10/10 Single Arm Press
10 Kips/Kipping Practice
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 Straight
*Add Weight

WOD:
“Coffee Press”
5 Rounds
8 T2B
8 DB Single Arm Press (R)
8 Box Jumps
8 DB Single Arm Press (L)
*Rest 1:1*
*Goal is round to be unbroken and fast*

BodyFit: 131

Warm Up:
Heat Your Meat – 3min
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Tuck Jumps

7 min AMRAP
10 DB Press (50/35)
20 KBS (Am)
30 Lateral Hops
*4 min Rest
For Time
10,9,8 – 3,2,1
T2B
Box Jumps
*4 min Rest
For Time
3 Rounds
10/10 Alt DB Snatch
10/10 Medball 2 Toes

August 21, 2017

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Warmup:
3rds
25 Double Unders/Practice
2/2 Knee Hug Lunge Step Vert Flex Ext
15 Elevated Pushups

Strength:
Walking Lunges
All Levels: 4 x 8/8
*Add weight from last week*

WOD:
Courtesy of CFNE
“The Ghost”
6 Rounds
1 min Calorie Row
1 min Burpees
1 min Double Unders
1 min Rest
*Compare to 08/07/2016

August 18, 2017

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Warm Up:
Rack/Wrist Mobility
PA Clean Warmup x 2
3 position Squat Clean + 3 Thrusters (Build) x 3

Strength:
Cleans
Level 1: Technique / Heavy 3
Level 2: Heavy 1
*Not a RM test, work to heavy quality single*

WOD:
“The Leprechaun”
5min AMRAP
Cluster (115/85)
*Cluster – Squat Clean Thruster*

August 17, 2017

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CrossFit: 

Warm Up:
Chubbs Sequence
8min WAMRAP
:25 HS Hold
15 Air Squats
10 Kips/Kipping Practice

Strength:
All Levels
Pistols – 4 x 6-8
Pullups – 4 x 5
*Add weight if necessary*

WOD:
“Now We Go”
3rds
200m Run
21 Pullups
200m Run
15 T2B
200m
9 HSPU

BodyFit: 130

Trunk:
3rds
10/10 Russian Twists
10/10 Standing Teapots

WOD:
For Time
100 Wall Balls
80 Cal Row
60 Hang Power Clean (95/65)
40 Bar Facing Burpees
20 HSPU

August 16, 2017

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CrossFit: 

Warm Up:
Deadbugs 4 x :45
Then
3rds
8 Pulls
8 BB Good Mornings (Build)
10/10 Jewetts
4 Speed Deadlifts (Light)

Strength:
Deadlift
All Levels: 1 every :30 for 15min
*Ideal weight is the same as 5RM from 8.4.17*

Tester:
2min Max Cals Bike
(Yes, that is it:)

Hump Day Pump:

Snatch Grip Deadlift 5 x 5

Elevated Ring Rows 5 x 10

Stability Circuit:
3rds
KB Trunk Walks 10/10
Standing Teapots
:30 Side Pillars (L & R)

August 15, 2017

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CrossFit:

Warm Up:
500m Row – Warmup pace
Then
3rds
PA Snatch Warmup
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR
*Heavy 5 should be similar to Strict Press from last week*

Partner WOD:
“Ronald Miller and Cindy Mancini”
Buy In: 1,000m Row
5rds
20 Snatch (75/55)
20 Box Jump Overs
Cash Out: 1,000m Row

BodyFit: 129

Warm Up:
Dynamic Warmup

WOD:
For Time
21-18-15-12-9-6-3
KBS – American (53/35)
Situps
Rest as needed
For Time
21-18-15-12-9-6-3
Goblet Squat
Pushups

August 14, 2017

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Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville.  All three repped Alpha awesomely.  Great work guys I hope you had fun!

Warm Up:
3rds
2/2 Lunge Step vert. flex ext
10 Scap Depressions
10/10 Lunge Step Banded Rotations

Strength:
Weighted Lunge
All Levels: 4 x 8/8
*Leave some in the tank for the upcoming weeks*

WOD:
“Candlelight”
1min work : 1min rest x 6
10 Ball Slams
Max Rep Burpee
*Score is total burpees

August 11, 2017

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Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall.  Festivites begin when you get there, see you after the evening classes!

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
3 Snatch Balance x 3 (Build)
3 position Squat Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique / Heavy 3
Level 2: Heavy 1 – work to a quality single

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

August 10, 2017

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Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there!

CrossFit:

Warm Up:
Chubbs Sequence
3rds
:20 N2W HS Hold
5 Russian Babymakers + 10 Air Squats
10 Kips/Kipping Practice

Skill/Strength:
Pistols & HSPU
Level 1: Use time to find appropriate scale for workout
Level 2: 4 x 6 – 8

Partner WOD:
Games Triple G Chipper
2rds
100 Pullups
80 Situps
60 Pistols
40 Cal Row
20 DB Push Press (100/70)
*Work can be divided however partners decide

BodyFit: 128

Warm Up:
8min WAMRAP
25 Double Unders/Practice
7 EB Press
7 Ring Rows
14 Air Squats

WOD:
For Time
40 Cal Row
40 DB Press (40/30)
40 Cal Row
Rest 4min
For Time
10-20-30 -40 – Wall Balls
80-60-40-20 – Double Unders
Rest 4min
2rds
50 KBS – Russian (AHAP)
25 Box Jumps (24/20)

August 9, 2017

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CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws