Posts Tagged ‘Pittsburgh’
July 11, 2017
CrossFit Warmup: Shoulder DROM Scap Activation x 2 PA Clean Warmup x 2 5 Clean and Press x 3 (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level2: 4 x 3 (+ 06/22/17) WOD: 12 EMOM Even: Cal Assault Bike (10/7) Odd: 5 Clean and Jerk (135/95) BodyFit 119 4rds 20 Double Unders/Practice…
Read MoreJuly 10, 2017
This coming Saturday is the Alpha Pirate Tailgate. Â If you signed up and ordered a shirt and ticket you’ll recieve an email this week with further details. Â We were able to get an additional set of tickets (2) so it you’re interested in joining us please let me know. Â These tickets will be on first…
Read MoreJuly 7,2017
Warmup: Deadbugs 4 x :45/:45 Then 3rds 12 Banded Good Mornings 8 Feet Elevated Ring Rows 4 Speed Deadlifts Strength: Deadlift All Levels: Â 10 min- 1 rep every :30 @ 95% *Heavier than last week WOD: Linchpin Test 10 5 Rounds 15 Wallballs (20/14) 15 Power Cleans (95/65)
Read MoreJuly 6, 2017
CrossFit Warmup: Shoulder DROM 5min WAMRAP :15 HS Hold 10 Elevated Pushups Pistol Practice WOD: “King and Queen” 40 Rds 2 HSPU 4 Pistols (2/2) 6 HRPU *Alternate Rounds BodyFit 118: Warm Up: Heat Your Meat Trunk: 3rds 10/10 Banded Rotations 10/10 Med Ball 2 Toes 20m AMRAP 1 HSPU 2 Squats 3 KBS 2……
Read MoreJuly 5, 2017
Warmup: PA Snatch Warmup x 2 PVC Positions 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch Level 1: Technique Level 2: Heavy 2 Then 1 every :30 for 5min WOD: 4 x 500m Row Repeats *Intensity will be determined by whether or not you worked out yesterday. Â Be smart about how hard you…
Read MoreJuly 4, 2016
Happy Fourth of July! Â In honor of ‘Mericas birthday we’re going to crush the Hero WOD Hansen and then enjoy the holiday! Â Come in, get a workout and enjoy some time with your fellow Alphaholics afterwards. Warm Up: Heat Your Meat and Thank America HERO WOD: “Hansen” 30 KBS – American 30 Burpees 30 Weighted…
Read MoreJuly 3, 2017
Warmup: Chubbs Sequence 3rds 10 Chin Ups :40 Plank Hold 10 EB Thrusters Strength: Zercher Squats Level 1: Technique Level 2: 5×5 (Build) WOD: “The Breakup” 100 Thrusters (95/65) *100m Run every break
Read MoreJune 30, 2017
Warmup: 800m Run 3rds 10 Banded Pullaparts 10 True Pushups 10 KBS – American (AHAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 1 @ 80 % Max Reps WOD: 12 min EMOM Min 1: 10 Ball Slams Max burpees Min 2: Rest
Read MoreJune 29, 2017
CrossFit: Warmup: Chubbs Sequence 3rds 2/2 Seesaw Walks 10 Goblet Squats (Moderate) 5 Power Cleans (Build) 5 Push Press Strength: Pistols All Levels: 3 x 6-8 Partner WOD: “Pam and Tommy Lee” 30-20-10 A) Cal Row/B.O.B B) Cleans/Wall Balls C) Jerks/Pullups *(135/95) BodyFit 117: Warm Up: 4rds of “Cindy” Then Accumulate 30 T2B or 60…
Read MoreJune 28, 2017
CrossFit: Warmup: 4x Deadbugs :40/:40 Then 3rds 10 Strict Pulls 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: Every :30 sec for 15 min @ 90% (06/16/17) WOD: ” Cal Assault Bike (15/12) Driveway hill Run Cal Assault Bike (10/8) Driveway hill Run Cal Assault Bike (5/4) Driveway hill Run Hump…
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