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July 10, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
10 Plate Touches (Build)
5 Strict No Jump Burpees
100m Jog

Strength: 10min Alternating EMOM
Even: 8 Strict Pullups
Odd: 8 Strict Dips

Partner WOD:
“Bell and Lind”
4rds
25 Burpees
25 Ball Slams
*Partner A works while Partner B runs 200m, then switch*

BodyFit: 235 

Warm Up:
8min WAMRAP
20 Double Unders / Singles
10/10 Single Arm Press
10 Plate Touches
10 Air Squats
5 Strict No Jump Burpees

WOD:
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
Rest 4min
400m Run
40 Double Unders (3:1)
30 DB Thrusters
20 Burpee Over Box
Rest 4min
400m Run
40 Wall Balls
15/15 DB Snatch
20 KBS – American
*Same weight for Snatch and Thruster*

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July 5, 2018

CrossFit: 

Warm Up:
8min WAMRAP
10 Banded Pullaparts
5 Strict No Jump Burpees
10 KBS – American (Build)
5 Strict Chin Ups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
16min EMOM
Min 1: 50 Odd Object Carry
Min 2: 40ft Burpee Broad Jump
Min 3: 10/7 Cal AB
Min 4: 5/5 DB Clean and Press

BodyFit: 234

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Plate Touches (Build)
4 Broad Jumps
:45 Plank

WOD:
For Time
1000m Row/50 Cal AB
2rds
10/10 DB Snatch (50/35)
20 Box Jump
400m Run
2rds
10/10 DB Clean and Press (50/35)
20 Ball Slams
1000 Row/50 Cal AB
*Must alternate Row and AB

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June 21, 2018

CrossFit: 

Warm Up:
8min WAMRAP
:20 Nose 2 Wall HS Hold
5 Box Jump + 3 Air Squat
10 KBS – American (Build)

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

WOD: Courtesy of CFNE
“Kelen Helly”
For Time
1rd “Kelly”
2rds “Helen”
1rd “Kelly”
*1rd Kelly – 400m Run – 30 Box Jumps – 30 Wall Balls
*1rd Helen – 400m Run – 21 KBS (American) – 12 Pullups

BodyFit: 230

Warm Up:
Heat Your Meat
Ankle Circuit
Pick Your FC Weight
Get Ready to Grind

WOD: Inspired by CFNE
For Time
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)
200m Farmer Carry
21-15-9
Cal AB/Row
42-30-18
Double Unders (3:1)

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June 1, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha!

Warm Up:
Get Your Chili Warm
3rds
Overhead /Wrist Mobility
PA Clean WarmUp
5 Box Jumps (AHighAP)
3 position Snatch (Build)

Partner WOD:
“Thor and Loki”
20min AMRAP
400m Shuttle
50 Power Clean (135/95)
40 Jerk
30 Snatch
*Shuttle alternate every 100m
*Barbell work can be split however

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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)

 

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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*

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February 1, 2018

CrossFit: 

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

BodyFit: 192

Warm Up:
Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
PA Clean Warmup (Build)
10 Kips/Kipping Practice
4 Broad Jumps
:20 HS Hold

Hero WOD:
Nutts
For time:
10 HSPU
15 Deadlift, (250#)
25 Box jumps, (30/24)
50 Pullups
100 Wallballs (20/14)
200 Double Unders (3:1)
Run 400 meters with a 45lb plate

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September 14, 2017

CrossFit:

Warm Up:
8min WAMRAP
10 Face Pulls
10 Dynamic Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 4 x 5 (Build)

WOD:
“Deflated”
27-21-15-9
KBS – Russian (AHAP)
Burpees
400m Run

BodyFit: 138

Trunk:
3rds
10 Side Pillar w/ hip kiss – R
:45 Goblet Squat Hold (AHAP)
10 Side Pillar w/ hip kiss – L

WOD:
2rds
50 Cal Row
50 KBS – American (53/35)
50 Wall Balls (20/14)