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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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April 24, 2018

CrossFit: 

Warm Up:
Ankle Circuit
Double Under Practice – 4min
3rds
:15 Table Top Stretch
10 Knee Hug Walking Lunge
7 Strict No Jump Burpees

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

WOD:
“Double Time”
10min AMRAP
5/5 KB Lunges
10 Burpees
20 Double Unders (3:1)

BodyFit: 215

Warm Up:
Ankle Circuit
3rds
10/10 Getup Situp
10 Straight Leg Lift
20 Double Unders

WOD:
30min AMRAP
500m Row
75 Double Unders (3:1)
*Compare to 10.27.16 – BF 051*

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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

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March 5, 2018

Another great Alpha Open last Friday with lots of great scores and even some PR’s.  Way to go guy and gals, let’s keep this momentum for the next 3 weeks.

Warm Up:
Squat Prep
3rds
10 Kips/Kipping Practice
10 Plate Touches
:10 Superfriend + 5 :03 Pause FS (Build)

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

WOD:
8min EMOM
8 T2B
8 Ball Slams

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February 20, 2018

Friday Night Lights: Begins at 6pm this Friday Feb. 24th.  Sign up on the whiteboard and enjoy the Alpha Open over the next 5 weeks with your fellow Alpha members.  You won’t regret it.  The WOD below is a little taste of the type of workouts you will see in the Open. See any of the coaches with questions.

CrossFit:

Warm Up:
3rds
:25 HS Hold / 3 :05 Hold with :03 eccentric
:15 Weighted Lunge Hold (R & L)
10 Kips / Kipping Practice
4 Broad Jumps

Strength:
All Levels: 10min Alternating EMOM
Even: 5 HSPU
Odd: 4/4 Weighted Lunges

WOD:
“Open 12.3”
18min AMRAP
15 Box Jumps
12 Push Press (115/75)
9 T2B

BodyFit: 197

Warm Up:
Ankle Circuit
3rds
30 Double Unders / Practice
:15 Hollow Hold /Superman
10 Scap Depressions / Kips / Pullups
15 Air Squats

WOD:
100m Shuttle Run|
40-40-40
Box Jumps
Pullups
Situps
200m Shuttle
30-30-30
300m Shuttle
20-20-20
400m Shuttle
10-10-10

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January 30, 2018

CrossFit:

Warm Up:
3rds
:15 Hollow Hold & :15 Superman Hold
10 Kips / Kipping Practice
2/2 Leg Cradle Lunge Step Horizontal Rotation
10 Plate Touches

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups
Odd: 5/5 Split Squats

WOD:
“Doctor, Doctor”
Alternating Tabata x 8
1) T2B
2) Ball Slams
*Score is total reps of each movement*

BodyFit: 191

Warm Up:
3rds
25 Double Unders / Practice
:15 Hollow Hold / :15 Superman Hold
10 Kips / Kipping Practice
15 KBS – American

WOD:
For Time
4rds
10 T2B
10 Ball Slams
10/7 Cals AB
Rest 4min
For Time
5rds
5 Ring Rows
10 Straight Leg Raises
20 Double Unders (3:1)
Rest 4min
5min Max Meter Row

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

November 16, 2017

CrossFit: 

Warm Up:
3rds
20 Double Unders/Practice
10 Knee Hug Lunge Step
10 Scap Depressions
5 EB Bear Complexs

Strength:
Alternating EMOM
Even: 5/5 Split Squats
Odd: 5 Strict Pullups *Add weight if necessary

WOD: “Round and Round”
7-6-5-4-3-2-1
Bear Complex (135/95)
40 Double Unders (3:1)
*Retest from 9.29.16*

BodyFit: 163

Warm Up:
500m Row
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Goblet Squat
4 Broad Jumps

Partner WOD:
a) 100 Box Jumps
100 T2B
b) 75 Cals Rower
75 Pullups
c) 50 DB Thrusters
50/50 DB Snatch
*Partners alternate movement every minute*