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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 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

April 23, 2018

Thank You to all who attended the Alpha Happy Hour at Hitchhiker Brewing this past Friday.  We will look to do these more frequently during the summer months so if you have a spot you think will work for the May Happy Hour let myself or one of the coaches know next time you see them.

This coming Saturday is the kickoff to the Alpha Spring Cleaning Nutritional Challenge.  There is still room to join us and kickstart your summer bod with a new foundation of healthy habits.  See myself or April with any questions.

Warm Up:
Squat Prep
3rds
Childs Pose Progression
:10 Superfriend + 4 FS
10 EB OHS
100m Jog
Rack Mobility

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 2 (Straight)
*Weight from 4.2.18*

WOD:
“Discontinued”
4rds
Every 3min
200m Run
Max Rep OHS (95/65)

Posted on

March 27, 2018

CrossFit:

Warm Up:
Overhead/Wrist Mobility
3rds
PA Snatch Warmup (Build)
100m Jog
3 position Snatch (Build)

Strength:
All Levels: Power Snatch
10 min EMOM
2 Power Snatch
*Add weight every 2 min*

WOD:
“Obstacle Illusion”
5rds
7 Snatch
14 KBS – Russian (AHAP)
200m Run

BodyFit: 207

Warm Up:
3rds
200m Row
10 Pushups
15 Air Squats

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

WOD:
5 Rounds
Every 4 minutes
18/12 Calorie Row
15 Wallballs (20/14)
200 m Run

Posted on

February 27, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10/10 Single Arm Press
5 Strict No Jump Burpees
5 Broad Jumps
5 Push Press (Build)
100m Jog

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Smoke em if you got em”
For Time
200m Run
15-12-9-6-3 Burpee Box Jump

BodyFit: 199

Warm Up:
Get Your Chili Warm
8min WAMRAP
20 Double Unders /Practice
7 Strict Burpee Walkups
14 KBS (Build) *ROM & weight*

WOD:
For Time
5rds
15 Cal Row
10 Burpee Box Jump
Immediately into
5rds
15 KBS – American
10 Cal AB
Immediately into
5rds
30 Double Unders (3:1)
10 HRPU

Posted on

August 17, 2017

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

Posted on

August 8, 2017

CrossFit:

Warm Up:
Chubbs Sequence
2rds
PA Clean Warmup
10 Kips/Kipping Practice
3 position Squat Clean (Build)
100m Jog

Hero WOD:
“Badger”
3rds
30 Squat Cleans (95/65)
30 Pullups
800m Run

BodyFit: 127

Warm Up:
3rds
10 Scap Depressions
15 KBS – American
100m Jog

Skill: Hang Clean

WOD:
For Time
800m Run – 40 H. Cleans (95/65) – 40 Pullups – 40 Ball Slams
400m Run – 30 H. Cleans – 30 Pullups – 30 Ball Slams
200m Run – 20 H. Cleans – 20 Pullups – 20 Ball Slams
100m Run – 10 H. Cleans – 10 Pullups – 10 Ball Slams

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May 4, 2017

CrossFit:

Warm Up:

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Old School”
8rds
6 Hang Clusters (95/65)
200m Shuttle

BodyFit: 104

Warm Up:
5rds of “Cindy”

Skill: Pistols and Scaling Options

WOD:
Tabata x 8 each exercise
Wall Balls (20/14)
Pullups/Jumping Pullups
Situps
HRPU
AD Cals
1min rest between movements

 

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March 29, 2017

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 3-position Snatch x 2 (Build)
3 Snatch w/ :02 hold in catch (Build)

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

Skill:
KB Snatch

WOD:
“Ride or Die”
40 KB Snatches (AHAP)
200m Run
30 KB Snatches
200m Run
20 KB Snatches
200m Run
10 KB Snatches
200m Run