Posted on

May 25, 2018

Memorial Day Murph this coming Monday begins at 9am.  Heats will go off every 30min as necessary. We will be hanging out afterwards grilling some food and enjoying some beverages and each others company.  Hope to see you Monday!  If not enjoy your holiday weeknd.

Warmup:
3rds
Rack Mobility
PA Clean Warmup (Build)
3 position Squat Clean (Build)
3 Consecutive Broad Jumps

Strength: Clean
Level 1: Technique – Heavy 3
Level 2: Heavy Single
*If weight feels good, go for a PR*

Choose Your Own Adventure:

WOD:
3rds
20 calorie AB
10 DL (225/155)

Flex Sesh
4 Rounds
12 DB Pullover
8 Hammer Curls

 

Posted on

May 24, 2018

CrossFit

Skill: Turkish Getup

Warmup:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 EB Thrusters

WOD:
“Mass & Matter”
20 min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 224

Skill:Turkish Getup

Warm Up:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 Goblet Squats

Partner WOD
100 -60-20
Wallballs (20/14)
Ball Slams
Situps
*200m Run
**One person works, one person runs

 

Posted on

May 23, 2018

Warmup:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
PA Clean Warmup (Build)
15 Elevated Pushups
20 Double Unders / Practice

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

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 7.27.17

Posted on

May 22, 2018

CrossFit:

Warmup:
3rds
PA Snatch Warmup – (3-4-5)
Burpee Walkups w/ Broad Jump
20 Double Unders / Practice

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

WOD:
“Spicy Ketchup”
12 min AMRAP
6 Burpee Box Jump
12 T2B
24 Double Unders (3:1)

BodyFit: 223

Warm Up:
Ankle Circuit
4min Double Under Practice
Then
3rds
8/8 Bottoms Up KB Press
10 Kips / Kipping Practice
5 Box Jumps (AHAP)
10 DB Squats

WOD:
30 DB Snatch (50/35)
30 T2B
30 Double Unders
40 Box Jumps (24/20)
40 DB Push Press
40 Double Unders (3:1)
50 DB Thruster
50 Burpees
50 Double Unders

Posted on

May 21, 2018

Schedule Note: Next Monday May 28th we will be holding our annual Murph Memorial WOD.  Heats will begin at 9am and go off every 30min as necessary.  Afterwards we will be hanging out grilling some food, enjoying beverages and each other’s company.  We’d love it if you could make it.  Alpha will supply meat for the grill and beverages we ask members to kindly bring a side dish.  See any coach with questions.

CrossFit:

Warmup:
Squat Prep
3rds
:10 Superfriend + 4 FS (Build)
:40 Plank with pushup
6 Goblet Squat (Heavy)

Strength:  Front Squat
Level 1: 3 RM
Level 2: 1 RM

Tester:
For Time
1 mile Run

 

Posted on

May 18, 2018

Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there.  Hopefully will see you there around 7pm.

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walks
8 BB Good Mornings (Build)
8 BB Bent Over Row (Build)
5 Deadlifts (Build)

Strength: Deadlift
All Levels: 3RM
This is a test go get a PR!

Choose Your Own Adventure:
Tester:
Max Effort 500m Row

Flex Sesh:
4rds
8 Bent Over Row – 2DB’s
12 DB Shrugs
MR Reverse Curls (BB)

Posted on

May 15, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat.

CrossFit: 

Warm Up:
Ankle Circuit
3rds
PA Clean Warmup (Build)
5 Bupree Walkups
20 Double Unders / Practice
Overhead Mobility

Trunk: 50reps your choice
*See CC board*

Partner WOD:
“Kelso and Jackie”
20min AMRAP
0 – 5min – Snatch (95/65)
5min – 10min – Double Unders
10-min – 15min – Clean (135/95)
15min – 20min – Burpees
*Score is total reps*

BodyFit: 221

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
7 Strict No Jump Burpees
15 Banded Hip Hinge

Trunk:
3rds
15 Straight Leg Raises
10/10 Getup Situp

WOD:
400m-300m-200m-100m – Run
40-30-20-10
Burpee
KBS – Russian (AHAP)
Double Unders (3:1)

Posted on

May 14, 2018

Happy Mother’s Day to all you Alpha mothers.  You ladies keep this whole thing running.  Thank You.

Warm Up:
Squat Prep
3rds
10 Austrailian Chin Ups
10 Pillar to Plank
5 Goblet Squat – Heavy (Build)

Strength: Zercher Squat
All Levels: 5 x 1 (Build)

WOD:
“Karen”
For Time
150 Wall Balls (20/14)
*Compare to 1.16.17*

Posted on

May 11, 2018

Warm Up:
Deadbugs 1:00 / 1:00 x 3
3rds
2/2 Seesaw Walk
8 Bent Over BB Row (Build)
8 Good Morning (Build)
5 Deadlift (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 1 (Build)
*No misses*

Choose Your Own Adventure:
WOD:
For Time:
50 Calories
50 Burpees
50 Ball Slams
*Movements can be done in any order*

Flex Sesh:
5rds
10 Rear Delt Flys
10 Plate Raise