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*

Posted on

September 13, 2017

CrossFit: 

Warm Up:
Rack Mobility
6min WAMRAP
20 Double Unders/Practice
10 Scap Activation Drill
10/10 Single Arm Press
5/5 Knee Hug Lunge Step

Strength:
Split Jerk
Level 1: Technique/Heavy 3
Level 2: 5 x 3 (Build)

WOD:
10min EMOM
1 Strict Press (135/95)
2 Push Press
3 Push Jerk
20 Double Unders (2:1)

Hump Day Pump:

Seated DB Press 4 x 8

DB Skull Crushers 4 x 8

6rds
10 DB C&J (AHAP)
10 Cals Bike

Posted on

August 9, 2017

CrossFit:

Warm Up:
Shoulder DROM
7min WAMRAP
10/10 Single Arm Press
10 Ball Slams
4 Broad Jumps

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 1 – work to a quality single

WOD:
20min EMOM
Min 1: 50 Keg Carry
Min 2: 20 UB KBS – American
Min 3: 5 Box Jumps (30/24)
Min 4: 10 Alt. DB Snatch (50/35)

Hump Day Pump:

Sumo Deadlift 5 x 5

3 x 10/10 DB Curls
3 x 10/10 KB Press
3 x 10 Plate Raises
3 x 10 Overhead MB Throws

Posted on

June 19, 2017

I hope all of the Alpha fathers had a nice holiday yesterday and enjoyed some extra love from friends and family.
Speaking of friends and family this coming Saturday Alphaholics Coach DJ and Mouse will be competing at the Legends of Lebo competition in Mount Lebanon.  Following our 9am team class we will be heading over to Mt. Lebo to cheer on DJ and Mouse.  If anybody is interested in carpooling or needs directions see me this week.

Warm Up:
Chubbs Sequence
PA Clean Warmup x 2
:10 Superfriend Stretch + 3 Thrusters (Build) x 3

Strength: Front Squat
All Levels: 10min EMOM 3 Front Squat (+10)
*Bar comes from the floor

WOD:
“The Score”
5rds – 1:00 on/`1:00 off
Max Wall Balls (20/14)

Posted on

June 12, 2017

Thank you to all of the Alphaholics and those who joined us last week and made our Friends & Family week such a huge success!  Alphaholics you were all awesome and welcoming (as per usual).  For those of you who dropped in last week we hope to see you soon and to those of you who have taken the step to join us – welcome to the Alpha family!

Warm Up:
Chubbs Sequence
3rds
1/1 Leg Cradle Lunge Step Vert Flex/Ext
10 Kips
:10 Superfriend Stretch + 4 FS (Build)
3 position Clean (Build)

Strength:
Front Squat
All Levels:  10 EMOM  3 Front Squats
*App. 60-65% of 1RM
*Weight comes from the floor

WOD:
“The Struggle”
5rds
10/10 OH Walking Lunge
10 T2B

Posted on

May 30, 2017

Shout out to all that participated in Murph yesterday.  The Murph tradition is one that is important and one that we’re thankful to participate in.  You all earned it yesterday.

CrossFit and BodyFit:
*Both classes will be the same today.  If you participated in Murph be mindful of your intensity and do what is appropriate.  

Warm Up:
Chubbs Sequence
Shoulder DROM
Heat Your Meat

Strength:
30min EMOM – :30 on / :30 off
Min 1: Meter Row
Min 2: KBS – Russian
Min 3: KB Step Lunge
Min 4: Ring Rows
Min 5: Situps

 

Posted on

May 25, 2017

CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)

Posted on

May 19, 2017

Warm Up:
3rds
Deadbug :45
10 Weighted Good Mornings (Build)
6 Bent Over Barbell Row (Build)
3 Speed Deadlifts (Build)

Strength:
DeadLift
Level 1: 1 x 5 (+10)
Level 2: 5 x 1 (Build)
*Level 2 NO failed reps

Choose Your Own Adventure:

Flex Sesh:
4 Rounds
8 OH DB Tricep Extension
8/8 DB Bicep Curl (Alt)

WOD:
8 min  EMOM
Even: Max DU
Odd: Max Ball Slam

Posted on

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

Posted on

April 26, 2017

Warm Up:
Rack Mobility
PA Clean Warmup x 2
5-4-3-2 Hang Squat Clean (Build)
3-2-1 Squat Clean (Build)

Strength:
Squat Clean
Level 1: Heavy 3/Technique
Level 2: 5 x 1 (Build)
*Not a RM test, work to a challenging single

WOD:
10 EMOM
5 Cleans
15 Double Unders
*Clean weight should be 50-60% of heaviest single*