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January 11, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh!

CrossFit

Warmup:
Get Your Chili Warm
3rds
PA Clean Warmup (Build)
10 Plate Touches
10 Thrusters

Partner WOD:
“Hard Pass”
100 Cal Row
100 Deadlift (135/95)
80 Calorie Row
80 Hang Power Clean
60 Cal Row
60 Front Squats
40 Cal Row
40 Jerk
20 Cal Row
20 Clusters

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Calorie Assault Bike
Min 4: Rest

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May 9, 2017

Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza.  Come join your fellow Alphaholics and enjoy some time outside of the gym.  Also, they have the best tortilla chips this side of the Mississippi.

CrossFit: 

Warm Up:
3rds
PA Clean Warmup
3 :05 HS Hold :03 Eccentric
Barbell Complex – 3 position clean + 2 jerks

Strength:
Clean and Jerk
All Levels: Work to a heavy set of 3
*Level 1 focus on technique, Level 2 work on putting together heavy reps

WOD:
“In Need”
21-15-9
Power Clean (135/95)
HSPU

BodyFit: 105

Trunk:
Accumulate 35 Strict T2B or 60 Strict Knee Raises

WOD:
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement

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April 24, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders/Practice
Child’s Pose Progression
10 EB BTN Press
5 Push Jerk (Build)

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Heavy 3
Level 2:  5 x 2 (Straight)
*Goal weight is same as 4.19.17

WOD:
“Falcon”
5rds
10 Single Arm DB Press  – Right (AHAP)
20 KBS – Russian (AHAP)
10 Single Arm DB Press – Left
20 Quick Steps

BodyFit: 101

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

WOD:
For Time
100 Alternating DB Snatches
80 Calorie Row/1mile run
60 Burpees
40 C2B Pullups

 

 

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March 17, 2017

Happy St. Patrick’s Day all.  Tonight FNL is back at Alpha, hope to see you all there.  Perhaps we can share a green beer afterwards.

Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow.  It will be fun but it’s definitely a doozy!

Warm Up:
500m Row – Easy pace
4rds
:40 Deadbug
:20 HS Hold
5 Strict Pullups
10 Goblet Squat

WOD:
Open 17.4
13min AMRAP
55 Deadlifts (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU

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March 9, 2017

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions.

CrossFit:

Warm Up:
Deadbugs 3 x 1:00 / 1:00
3rds
1/1 Seesaw Walk
8 BB Bent Over Row
4 Speed Deadlifts

Strength:
Deadlift
All Levels: 1 rep every :30 for 15min @ 80% of 3RM

Choose Your Own Adventure:
WOD:
30-20-10
AD Calories
10-10-10
Clean and Press (115/85)

Flex Sesh:
5rds
10/10 Single Arm DB Row
10 Evil Wheels

BodyFit: 088

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row

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February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 1

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)

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February 16, 2017

CrossFit:

Warm Up:
500m Row – Easy pace
3rds
:45 Deadbug
:25 HS Hold
10 KB Good Morning (Heavy)

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Clean Pulls
Level 2: 3 x 5
*Weight should be 100+% of 1 RM Clean

WOD:
Open 16.4
55 Deadlift (225/155)
55 Wall Balls (20/14)
55 Calorie Row
55 HSPU

BodyFit: 082

Warm Up:
Get your chili warm!

Trunk:
4rds
10 MB Situps
:45 Plank Hold

WOD:
21-18-15-12-9-6-3
DB Thruster (35/25)
Bar Facing Burpee

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February 14, 2017

Happy Valentines Day!  Boys: I hope you have something nice scheduled for the Mrs.

CrossFit:

Warm Up:
Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings)
6min WAMRAP
10 Reverse Dips
10/10 Single Arm KB Press
15 KBS – American

Strength:
All Levels – Dips 4 x 10

Partner WOD:
“Lover’s Lane”
25min AMRAP
10 Ball Slams
5/5 Single Arm KBS – Russian
Weighted Carry

BodyFit: 081

Warm Up:
3rds
25 Double Unders/Practice
20 Air Squats
15 KBS – American
10 HRPU

WOD:
For Time
3rds
30 Calorie Row
100m Bear Crawl
Rest 4min
For Time
60-40-20-10
KBS – Russian
15 Ball Slams
Rest 4min
For Time
80 Double Unders (3:1)
40 Burpees
80 Double Unders

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January 19, 2017

CrossFit:

Warm Up:
Wrist Mobility
4rds
:20 Nose to Wall HS Hold
10 EB Strict Press
4 Broad Jumps

Strength:
HSPU
All Levels: 4 x 6-8

Partner WOD:
“Barnum and Baily”
20min AMRAP
50 Ball Slams
50 Box Jumps
50 KBS – American
400m Shuttle
*Work can be broken up however partners want

BodyFit: 074

Warm Up:
8min WAMRAP
25 Double Unders
15 KBS – American
10 DB Thrusters

WOD:
“Fight Gone….Worse”
4rds
1min at each station with 1min rest between rounds
Max Calorie Row
Max Box Jumps (20″)
Max DB Press (30/20)
Max Wall Balls (20/14)
Max Ball Slams (25/20)