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November 23, 2016

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Warm Up:
3rds
Spiderman w/ rotation
PA Clean Warmup
10 Scap Depressions

Partner WOD:
“Turkey and Gravy”
1000m Row
50 Cleans (135/95)
50 Pullups
1000m Row
50 Pullups
50 Cleans
1000m Row
*Rows must be rotated every 250m
**Pullups and Cleans must be split evenly but can be done separate or as a couplet

November 22, 2016

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CrossFit:

Warm Up:
4rds
10 Pillar w/ arm reach
15 KBS – American
15 Elevated Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x4 (Straight)
*Add weight from 11.15.16

WOD:
“The Sauce”
12min AMRAP
21-15-9
Ball Slam
Burpee

BodyFit:

Trunk:
3rds
Side Pillar – R
10 Leg Lifts
Side Pillar – L

WOD:
For Time
2,000m Row
Rest 5min
For Time
9-15-21
Ball Slam
Burpee
For Time
30-20-10
Box Jump
15-10-5
Pullups

November 21, 2016

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I want to thank everybody who was able to attend our the Alpha Friendsgiving on Saturday night.  We’re thankful for each and every one of you and hope you enjoyed the evening, I know we did.

Thanksgiving week schedule:
M-W – Regular schedule
Thanksgiving – 9am only
Friday – Open Gym 10-2
Saturday – Regular schedule

Warm Up:
Squat Prep
3rds
10 Kips/Kipping Practice
:30 Goblet Squat Hold
10 EB Thruster

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 2 @ 95%
*Weight based off of 3RM

WOD:
“The Gobbler”
10,9,8…3,2,1
Thruster (115/85)
T2B

November 17, 2016

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CrossFit:

Warm Up:
Ankle Circuit
4rds
:30 Nose to Wall HS Hold
1/1 Leg Cradle Lunge Step w/ vertical flexion
10 Pillar to Plank press

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Add 10# to 11.8.16

WOD:
“Spades”
7rds
7 HSPU
14 OH Walking Lunges (45/25)
21 Double Unders (3:1)

BodyFit: 057

Warm Up:
Shoulder DROM
3rds
10 Scap Depressions
:30 Goblet Squat Hold
:30 Plank

WOD:
For Time
10 T2B
20/20 DB Snatch
30 Pullups
40 Ball Slams
50 Calorie Row
40 Ball Slams
30 Pullups
20/20 DB Snatch
10 T2B

November 16, 2016

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Don’t forget this Saturday is the Alpha Potluck/Friendsgiving.  Festivities begin at 7pm and go til we’re done.  Alpha will provide the protein and beverages, please sign up on the cubbies in the back with the side dish you’re bringing.  Also, if you would like to test your cookie against other’s favorites we will have a cookie table for members to sample and vote on.  See myself or the coaches with any questions.

Warm Up:
Wrist Mobility
Partner Mobility
3 x PA Clean Warm Up
3 x 3-position Clean

Strength:
Cleans
Level 1: Technique
Level 2: Heavy Double – NOT a test, heavy but doable

WOD:
“Lawn Boy”
For Time
18 Hang Cleans (135/85)
18 KBS – Russian (AHAP)
18 Power Cleans
18 Jerks
18 Squat Cleans
18 Wall Balls (20/14)

November 15, 2016

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CrossFit:

Warm Up:
5min Row/Bike – Calories
3rds
10 Kips/Kipping Practice
10 Banded Pullaparts
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Add weight from 11.3.16

WOD:
“Gangnam Style”
8rds each
T2B
Meter Row
Burpees
Calories AD/AB
*Tabata style format – :20 work / :10 rest
*1min rest between movements
*Score is total work

BodyFit: 056

Warm Up:
Shoulder DROM
3rds
15 Elevated Pushups
10/10 Dynamic Step Ups
:30 DB Hold (Heavy)

WOD:
4min AMRAP x 4
3 Pullups
6 Manmakers
9 Step Ups
*1min rest between AMRAPs

November 14, 2016

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Thank you to all of the Alphaholics who came in Saturday and supported our Wades Army event.  We’re happy to be a part of Wades Army each of the past 4 years and will continue as long as necessary.  As of right now we currently sit 7th out of 20 gyms with just over $2,000 raised.  There’s still time to donate and help support research of neuroblastoma.

Warm Up:
Squat Prep
3rds
5 Manual Resisted Hamstring w/ Pushup (Partner)
3 Broad Jumps

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: Every 5min x 3 – 3 @ 90%

WOD:
“Pennies”
7min AMRAP
2,4,6,8,…
KBS – American
1,2,3,4,…
Box Jumps

November 11, 2016

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Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall.  You are welcome to start at anytime I will be there around 7pm after the evening classes.  See me with any questions.  Hope to see you there!

Warm Up:
Ankle Circuit
4rds
Deadbug :30
10 Partner Assisted Pullups
10 EB Thrusters

Partner WOD:
“MJ and Scottie”
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls (20/14)
15 Deadlifts (225/155)

November 10, 2016

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CrossFit:

Warm Up:
Parnter Mobilty
Wrist Circuit
3rds
:30 Nose to Wall HS Hold
PA Snatch Warmup

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, challenging but doable

WOD:
Every 3min x 5
3 HSPU
6 Snatch @ 75%
9 Calories AD

BodyFit: 055

Trunk:
3rds
10/10 – Partner Russain Twists
5/5 Getup Situps

WOD:
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