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December 11, 2017

We’re back!  Regular schedule is on.

CrossFit:

Warm Up:
3rds
20 Double Unders/Practice
PA Clean Warmup
5 Strict Pullups
:20 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2:  Heavy 2 *No missed reps*

WOD:
“Sparky”
For Time:
200 Double Unders (3:1)
Top of every min 4 Squat Cleans (135/95)

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

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November 27, 2017

Schedule Update: There will be no 9:30 BodyFit class today or Friday.

Warmup:
Chubbs Sequence
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
3 Hands Only Inch Worms
6-8 Strict Pullups
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x5 (+5)
Level 2: 3 x 5 (Straight)
*Same as 10/24/17*

WOD:
“Outfitters”
4 Rounds
25 KBS – Russian (AHAP)
5/5 KB Step Ups

 

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May 31, 2017

CrossFit:

Warm Up:
3rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Double Death”
Death by Power Clean (135/95)
Death by Burpee
*Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure
**Death by burpee will immediately follow Death by power clean
***Each movement is capped at 15min

Hump Day Pump

Back Squat – 10RM

Standing DB Press – 3 x 5 (Build)
*Grab heavier DB’s each set and don’t count your warmup sets

4rds
8 Standing BB Curl
8 OH DB Tricep Ext

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May 22, 2017

We’ll be testing some of our strength pieces this week so be ready to come in and move weight.  This is week is important since it shows us whether or not our training in working and you’re getting better.  Let’s go get some PR’s!

Warm Up:
Chubbs Sequence
3rds
:20 Goblet Squat Hold (Heavy)
5 Strict Pullups
4 Broad Jumps
5-4-3 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Go get a PR!

WOD:
“Amnesia”
5min AMRAP
Burpee Over Box

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May 8, 2017

ICYMI: There is a last minute opening in the upcoming Oly sessions with Mike Cerbus.  If you’re interested in getting better at the Oly lifts this is the class for you.  Let me know if you have any questions or interest in signing up.

Warm Up:
Chubbs Sequence
4rds
:20 Goblet Squat Hold
5 Strict Pullups
3 Box Jumps (30/24)
5 Back Squat (Build)

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

WOD:
“Intensive”
For Time
16 – 2 Goblet Squats (AHAP)
2 – 16 KBS – American
*Ladder(s) performed in multiples of 2

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April 10, 2017

Big Congrats to DJ and Gabi who competed at the MAAC competition this past weekend!  At post time they were in the top ten of their division.  Get job girls!

Also, this coming Friday we’re get back to our monthly Happy Hour schedule at Pub 333 in Oakmont.  If you’re available we’d love to spend some time with you outside of the gym.  Hope you can make it!

Warm Up:
Chubbs Sequence
Then
20 Double Unders / Practice
10 Strict Pullups
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 @ 80%
*Use weight from 1RM on 12.19.16

WOD:
“Cash Money”
4rds
25 Wall Balls (20/14)
25 Double Unders
Who can go unbroken?

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January 23, 2017

Update: This coming Friday we’re hosting Rising Six CrossFit for a joint gym workout.  The event will begin at 6:30pm and go until we’re done.  We will pick up teams and then hit a few WODs.  This is meant to be a fun event, very similar to Friday Night Lights during the Open, and will accommodate all skill levels.  This is an opportunity to meet other members of the Pittsburgh CrossFit community in a fun, welcoming environment.  I think it would be great to have as many Alphaholics as possible to welcome Rising Six and join them in the WODs on Friday night.  Hope to see you there.

Warm Up:
Squat Prep
3rds
10 Scap Depressions
8 DB Thrusters
4 Athletic Burpees
4 BB Back Squat (Build)

Strength:
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 @ 95%

WOD:
7min EMOM
5 Thruster (135/95)
5 Burpee Over Bar