Posted on

May 15, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat.

CrossFit: 

Warm Up:
Ankle Circuit
3rds
PA Clean Warmup (Build)
5 Bupree Walkups
20 Double Unders / Practice
Overhead Mobility

Trunk: 50reps your choice
*See CC board*

Partner WOD:
“Kelso and Jackie”
20min AMRAP
0 – 5min – Snatch (95/65)
5min – 10min – Double Unders
10-min – 15min – Clean (135/95)
15min – 20min – Burpees
*Score is total reps*

BodyFit: 221

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
7 Strict No Jump Burpees
15 Banded Hip Hinge

Trunk:
3rds
15 Straight Leg Raises
10/10 Getup Situp

WOD:
400m-300m-200m-100m – Run
40-30-20-10
Burpee
KBS – Russian (AHAP)
Double Unders (3:1)

Posted on

May 10, 2018

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
Kips/Kipping Practice
5 Box Jumps (Build)
:20 Nose to Wall HS Hold

WOD:
“Focker’s Shins”
1000m Row
3 Rounds
5 Wall Walks
10 Box Jumps (30/24)
100 Double Unders (3:1)
3 Rounds
10 T2B
10 Ball Slams
800 m Run
*Compare to 5.16.17*

BodyFit: 

Warm Up:
Heat your meat

Trunk:
Tabata Situps x 8

WOD:
For Time
1000m Row
Rest 4min
For Time
10rds
10 Box Jumps
10 KBS – American (AHAP)
Rest 4min
For Time
800m Run

Posted on

May 3, 2018

CrossFit:

Warm Up:

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

WOD:
“Bradshaw”
12min AMRAP
1 Snatch (135/95)
2 KBS – American (AHAP)
*Add (1) Snatch and (2) KBS every round*

BodyFit: 218

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank w/ pushup (Every :10)
10/10 MB2T
10/10 Heel Touches

WOD: BodyFit 105
30min EMOM
:30 work / :30 rest
Row – Cals
Pushups
Ball Slams
*Score is total reps of each movement

Posted on

April 18, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April!

Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there!

Warmup:
Shoulder DROM
3rds
6/6 Bottoms Up KB Press
10 Pillar to Plank Press
10 KBS – American
5 Push Jerk (Build)
*Move your feet!*

Strength: Push Jerk
Level 1: 3×5 (+5)
Level 2: 5×3 (Build)

WOD:
“Tom and Jerry”
Partner :90s on :90s off
15/10 Cal AB
10 KBS (Russian)
Max Rep Burpee
*Work Complete at 80 Burpees or 10 Rds

Posted on

April 5, 2018

CrossFit:

Warm Up:
3rds
10 Kips / Kipping Practice
10 Wall Drill
8/8 Single Arm Push Press
10 Plate Touches
8-6-4 – Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Trip 8’s”
12min AMRAP
8 T2B
8 Ball Slams
8 Box Jumps

BodyFit: 210

Warm Up:
Ankle Circuit / Hip Mobility
3rds
25 Double Unders / Practice
10 Scap Depressions / Kip / Pullups
5/5 Knee Hug Walking Lunge
15 KBS – Russian – (Build)

WOD:
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
*Every 3min 100m Run*

Posted on

March 27, 2018

CrossFit:

Warm Up:
Overhead/Wrist Mobility
3rds
PA Snatch Warmup (Build)
100m Jog
3 position Snatch (Build)

Strength:
All Levels: Power Snatch
10 min EMOM
2 Power Snatch
*Add weight every 2 min*

WOD:
“Obstacle Illusion”
5rds
7 Snatch
14 KBS – Russian (AHAP)
200m Run

BodyFit: 207

Warm Up:
3rds
200m Row
10 Pushups
15 Air Squats

Trunk:
3rds
3-way Pillar Series
10/10 MB2T

WOD:
5 Rounds
Every 4 minutes
18/12 Calorie Row
15 Wallballs (20/14)
200 m Run

Posted on

March 13, 2018

CrossFit: 

Warm Up:
3rds
10 Banded Pullaparts
10 Kips/Kipping Practice
12 KBS – Russian (Build)
6 Depth Pushups *scale to true pushups*

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Bolt”
6rds
8 Pullups
8 KBS – American (AHAP)
8 Cals AB
Rest :60

BodyFit: 203

Warm Up:
Get You Chili Warm
3rds
250m Row
5 Pullups
5 Broad Jumps
10 Goblet Squats

WOD:
20min EMOM
Min 1: 15 Wall Balls
Min 2: 15 Box Jumps
Min 3: 7 KBS – American (AHAP) + 7 Pullups
Min 4: 15/12 Cal Row

Posted on

March 6, 2018

CrossFit: 

Warm Up:
500m Row (Before WB)
3rds
15 KBS – Russian (Build)
10 True Pushups
10 Wall Drill
5 Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*2.27.18*

WOD:
“Hindsight”
15min AMRAP
3,6,9,12….
KBS – American (53/35)
HRPU
Cal Row

BodyFit: 201

Warm Up:
3rds
Row 250m
15 KBS – Russian (Build)
10 True Pushups

Trunk:
3rds
8/8 Getup Situp
:30 Plank

WOD:
For Time
3,6,9,12,15,18,15,12,9,6,3
KBS – American (53/35)
HRPU
Cal Row

Posted on

February 27, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10/10 Single Arm Press
5 Strict No Jump Burpees
5 Broad Jumps
5 Push Press (Build)
100m Jog

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Smoke em if you got em”
For Time
200m Run
15-12-9-6-3 Burpee Box Jump

BodyFit: 199

Warm Up:
Get Your Chili Warm
8min WAMRAP
20 Double Unders /Practice
7 Strict Burpee Walkups
14 KBS (Build) *ROM & weight*

WOD:
For Time
5rds
15 Cal Row
10 Burpee Box Jump
Immediately into
5rds
15 KBS – American
10 Cal AB
Immediately into
5rds
30 Double Unders (3:1)
10 HRPU