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December 12, 2017

CrossFit: 

Warm Up:
3rds
PA Snatch Warmup
10 Kips/Kipping Practice
10 Tuck Jumps
3-position Snatch x 3 (Build)

Strength:
Power Snatch
Level 1: Technique
Level 2: Heavy 3

WOD:
“Pillow Fight”
For Time
50 DB Snatch (50/35)
40 Pullups
30 Box Jumps
20 T2B
10 Snatch (80% of heaviest set)

 

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
:25 HS Hold
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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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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December 7, 2017

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row

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November 28, 2017

CrossFit: 

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

Strength:
10 min Alternating EMOM
Even: Strict Pullup
Odd: HSPU

WOD:
“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

BodyFit: 169

Warmup:
3rds
:20 Nose to Wall HS Hold/3 :05 with :03 eccentric
15 Air Squats
10 Scap Depressions
4 Broad Jumps

“Fight Gone Bad”
3 x 1min at each station followed by 1min rest
Wall Balls (20/14)
Hang Power Clean (75#)
Box Jumps (20″)
Push Press (75#)
Row (Calories)

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November 22, 2017

Holiday Schedule:
Thursday (Thanksgiving) 9am Team WOD – Uncapped class, no signup necessary
Friday: 12pm CrossFit Class – Must sign up. Open gym from 12-2pm.  Come in and get a workout in if you want.

CrossFit: 

Warm Up:
4rds
:20 HS Hold / 3 :05 Hold :03 Eccentric
10 Banded Pullaparts
10 True Pushups
10 Plate Touches

Strength:
Floor Press
All Levels: 3 x 5 (Straight)

WOD:
“Quaters”
5rds
4 HSPU
8 Ball Slams
12 Cal AB
Rest :90

BodyFit: 166

Warm Up:
3rds
20 Double Unders – 40 Singles
:20 Goblet Squat Hold
10 Elevated Pushups

WOD:
4rds of Cindy
30 Double Unders
30 Situps
3rds of Cindy
30 Double Unders
30 Situps
2rds of Cindy
30 Double Unders
30 Situps
1rd of Cindy

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August 31, 2017

CrossFit:

Warmup:
Chubbs Sequence
3rds
4 – :05 HS Hold w/ :03 eccentric
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
100m Jog

Strength:
Pistols
All Levels: 4 x (6-8)
HSPU
All Levels: 4 x (6-8)

WOD:
“The Chipmunks”
Teams of 3
Run: 400m-200m-100m
100 Pullups
150 Burpees
200 Wall Balls
*Each team member must run each distance 1 time*
**Further explanation in class**

BodyFit: 134

Warm Up:
5rds of “Cindy”
*20 Double Unders/Practice between each round*

For Time:
50 Pullups
50 Calories (AD/Row)
50 Burpees
50 Calories (AD/Row)
50 Wallballs
500 m Run
50 Double Unders

 

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August 24, 2017

CrossFit

Warmup:
3rds
:25 HS Hold
2 reps LB Primal Series
:10 Table Top Hold
10 KBS – American

Strength:
All Levels
Pistols 4 x (6-8)
Dips 4 x (6-8)

WOD:
“The Traveler”
Buy In: 200 m Suitcase Carry
10 Rounds
5 HSPU
10 KB Step Up
15 KBS – Russian
Cash Out: 200 m Shuttle Sprint (50 x 4)
*Same KB for both movements*

 

BodyFit 132

Warm Up:
Heat Your Meat 5min

For Time:
2k Row
150 Double Unders
10 Rounds “Cindy”

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August 17, 2017

CrossFit: 

Warm Up:
Chubbs Sequence
8min WAMRAP
:25 HS Hold
15 Air Squats
10 Kips/Kipping Practice

Strength:
All Levels
Pistols – 4 x 6-8
Pullups – 4 x 5
*Add weight if necessary*

WOD:
“Now We Go”
3rds
200m Run
21 Pullups
200m Run
15 T2B
200m
9 HSPU

BodyFit: 130

Trunk:
3rds
10/10 Russian Twists
10/10 Standing Teapots

WOD:
For Time
100 Wall Balls
80 Cal Row
60 Hang Power Clean (95/65)
40 Bar Facing Burpees
20 HSPU

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August 10, 2017

Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there!

CrossFit:

Warm Up:
Chubbs Sequence
3rds
:20 N2W HS Hold
5 Russian Babymakers + 10 Air Squats
10 Kips/Kipping Practice

Skill/Strength:
Pistols & HSPU
Level 1: Use time to find appropriate scale for workout
Level 2: 4 x 6 – 8

Partner WOD:
Games Triple G Chipper
2rds
100 Pullups
80 Situps
60 Pistols
40 Cal Row
20 DB Push Press (100/70)
*Work can be divided however partners decide

BodyFit: 128

Warm Up:
8min WAMRAP
25 Double Unders/Practice
7 EB Press
7 Ring Rows
14 Air Squats

WOD:
For Time
40 Cal Row
40 DB Press (40/30)
40 Cal Row
Rest 4min
For Time
10-20-30 -40 – Wall Balls
80-60-40-20 – Double Unders
Rest 4min
2rds
50 KBS – Russian (AHAP)
25 Box Jumps (24/20)

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July 25, 2017

CrossFit

Warmup:
Shoulder DROM/Scap Mobility
3rds
:20 HS Hold
10/10 Single Arm KB Press

Strength:
Strict Press
Level 1: 3×5 (+5)
Level 2: 5×2 (Straight)

WOD:
“I Got Five On It”
20-15-10-5
HSPU
5/5-10/10-15/15-20/20
DB Snatch

BodyFit: 123

Trunk:
3rds
10/10 MB2Toes
10/10 Russian Twists

WOD:
6rds
:30 on / :90 off – Max Cal Bike
:30 on / :60 off – Max KBS – American
:30 on / :30 off – Max Burpees
*Perform 6rds of each movement before moving on
*Score is total reps of each movement