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April 10, 2018

This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition.  If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck.  We’ll be cheering from Pittsburgh!

CrossFit: 

Warm Up:

Strength:
All Levels: 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg RDL

WOD:
“Stop and Go”
10min EMOM
5 Snatch (95/65)
5 Box Jumps (24/20)

BodyFit: 211

Warm Up:
500m Row – Easy pace
3rds
10 Scap Depressions
10 Elevated Pushups
10 Squats
:10 Superman + :10 Iron Man

WOD:
3rds
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Posted on

January 25, 2018

CrossFit: 

Warm Up:
Accumulate 100 Double Unders
3rds
:25 HS Hold / 3 :05 with :03 eccentric
:15 KB Lunge Hold ( R & L) – Moderate
10 Scap depression with pull / 5 Strict Pullups
15 Air Squats

Strength:
10min Alternating EMOM
Even: 5 Strict HSPU
Odd: 5/5 Weighted Lunge

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

BodyFit: 190

Warm Up:
Get Your Chili Warm

Trunk:
3rds
10/10 Get Up Situp
15 Straight Leg Lifts
10/10 Mountain  Climbers

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

 

Posted on

January 2, 2018

I hope everybody enjoyed the holidays but now it’s time to get back to work.  Time to focus and take steps towards our 2018 goals.

Thank You to everybody who joined us last Friday for the Alpha Holiday Party at Pub 333.  It’s always fun to spend time outside of the gym with your fellow Alpha members and is a time that April and myself can express our gratitude for each and every one of you.

CrossFit:

Warm Up:
Chubbs Sequence
3rds
10 Kips/Kipping Practice
:25 Goblet Squat Hold (Build)
D & B Bear Crawl
6 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 6 (Build)

WOD:
“I Ate Everything”
8min AMRAP
8 T2B
8 Goblet Squat (AHAP)
D&B Waiter Walk

BodyFit: 181

Warm Up:
Ankle Circuit
3rds
15 Air Squats
10 Plate Touches
5 Strict No Jump Burpees
4 Broad Jumps

WOD:
For Time
100 Double Unders (3:1)
100 Squats
80 Double Unders
80 KBS – Russian
60 Double Unders
60 Situps
40 Double Unders
40 Wall Balls
20 Double Unders
20 Burpees

Posted on

April 20, 2017

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Goblet Squats
10 Push Press (Build)
100m Run

Strength:
Strict Pullups
All Levels: 3 x Max Reps

Partner WOD:
“Holbrook”
20rds
5 Thrusters (115/85)
10 Pullups
100m Row
*Partners alternate rounds

BodyFit: 100

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
80 KBS – Russian (53/35)
60 Air Squats
40 Box Jumps
20 Burpees
40 Box Jumps
60 Air Squats
80 KBS
100 Double Unders

Posted on

March 21, 2017

CrossFit:

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
PA Clean Warmup

Strength:
Strict Pullups
All Levels: 4 x 5
*Add weight if necessary

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

BodyFit: 091

Trunk:
3rds
:40 Plank
10/10 Banded Rotation

WOD:
For Time
Run 400m
50 Air Squats
Run 400m
Rest 4min
Run 200m
50 Pushups
Run 200m
Rest 4min
Run 100m
50 Pullups
Run 100m

Posted on

March 16, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
10 Reverse Dips
5/5 Pillar w/ arm reach
10/10 Single Arm KB Press
5 BB Push Press (Build)

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

Skill: Rowing

WOD:
Alternating EMOM
Even: 150m Row
Odd: 8 S2OH (135/95)

BodyFit: 090

Trunk:
Tabata Situps x 8

WOD:
5rds
3min AMRAP – 1min Rest
3 Burpee
5 T2B
7 Air Squats
*Begin each round at burpees

Posted on

November 3, 2016

CrossFit:

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Banded Pullaparts
10 Ring Rows

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Use approximately 85% of heavy set from 10.28.16

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 Thrusters (95/65)

BodyFit:

Warm Up:
12min EMOM
Minute 1: 10 Ring Rows
Minute 2: 10 Wall Balls
Minute 3: :30 Plank hold

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 DB Thrusters