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June 23, 2017

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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

June 22, 2017

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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

June 21, 2017

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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

 

June 20, 2017

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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

June 19, 2017

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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)

June 15, 2017

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CrossFit:

Warmup:
8min WAMRAP
10 Kips/Kipping Practice
4 :05 HS Hold :03 Eccentric
4 Broad Jumps

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

Partner WOD:
“Daniel”
20min  AMRAP
30 Box Jumps
20 DB Push Press (45/25)
30 Pullups
*Work can be split any way

BodyFit 113:

Warmup:
8min WAMRAP
10 Kips/Kipping Practice
:20 HS Hold
4 Broad Jumps

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

Partner WOD:
“Daniel”
20min  AMRAP
30 Box Jumps
20 DB Push Press (45/25)
30 Pullups

June 14, 2017

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Warmup:
Ankle Circuit
2rds
PA Clean Warmup
8/8 Single Arm KB Press
30 Double Unders
Then
4 x 3 position clean (Build)

Strength:
Power Clean
Level 1: Heavy 3/Technique
Level 2: Heavy 3 – 10min clock
Then 1 every :30s for 7 min

WOD:
“Ballin'”
3 Rounds
10/10 DB Snatch (40/20)
20 Wallballs (20/14)
40 DU (3:1)

Hump Day Pump:

Close Grip Bench Press 4 x 10 (Build)

Single Arm DB Row 4 x 8/8 (Build)

3rds
30 Banded Tricep Pushdowns
30 BB Bicep Curl

June 13, 2017

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CrossFit:

Warmup:
Shoulder DROM/Scap Activation Drill
3rds
10 Yoga Pushups
15 KBS – American
4 Athletic Burpees
10 EB Press

Strength:
Level 1: Strict Press 3 x 5
Level 2: Strict Press – Heavy 5
1 set @  MR 80%

WOD:
Every 3 Min x 5
15 KBS Russian (AHAP)
10 Burpees
100m Run

BodyFit 112:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
10 Yoga Pushups
15 KBS – American

For Time:
3 Rounds
15 KBS Russian (AHAP)
10 Burpees
100 m Run
Rest 4min
7min AMRAP
750 m Row
30 Ball Slams
Max DU
Rest 4min
Airdyne Cal (100/80)
*8min cap

June 12, 2017

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Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success!  Alphaholics you were all awesome and welcoming (as per usual).  For those of you who dropped in last week we hope to see you soon and to those of you who have taken the step to join us – welcome to the Alpha family!

Warm Up:
Chubbs Sequence
3rds
1/1 Leg Cradle Lunge Step Vert Flex/Ext
10 Kips
:10 Superfriend Stretch + 4 FS (Build)
3 position Clean (Build)

Strength:
Front Squat
All Levels:  10 EMOM  3 Front Squats
*App. 60-65% of 1RM
*Weight comes from the floor

WOD:
“The Struggle”
5rds
10/10 OH Walking Lunge
10 T2B