Posts Tagged ‘Pittsburgh’
July 27, 2017
CrossFit Warmup: 2rds PA Clean Warmup Russian Baby Makers x 5 :15 Table Top Stretch 10 Kips/Kipping Practice Strength: All Levels: Pistols & Dips 4 x 6-8 WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30 Back Squats (95/65) 20 Jerks (95/65)…
Read MoreJuly 26, 2017
Warmup: 3rds 1:00 Deadbug 10 Strict Pullups 10 BB Good Morings (Build) 4 Speed Deadlifts (Light, Fast) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% 06/16/2017 Workout: “Helen” 3 Rounds 400m Run 21 KBS – American (53/35) 12 Pullups Hump Day Pump: Front Rack Lunges 3 x 6/6 (Heavy) Floor Press 3…
Read MoreJuly 21, 2017
Warmup: 8min WAMRAP 20 Double Unders/Practice 10 Face Pulls 10 KBS – American 10 True Pushups Strength: Bench Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: “What you live for” 50 Double Unders 50 Burpees 50 KBS – American (53/35) 50 Step Ups 50 Ball Slams *Movements can be done in any but…
Read MoreJuly 20, 2017
CrossFit Warmup: 6min AMRAP :30 HS Hold 10 Scap Depressions 100m Run Strength: All Levels: Strict HSPU 4 x 5 Pullup 4 x 5 WOD: Hills Sprints x 6 BodyFit 122: Warm Up: Ankle Circuit 7min Double Under Practice or 1/2 Flight Simulator Trunk: 3rds 20/20 Shoulder Taps 5/5 Getup Situps Tabata – :20 work…
Read MoreJuly 19, 2017
Warmup: 3rds 1:00 Deadbug PA Clean Warmup 10 Scap Retractions 10 EB Good Mornings Strength: DeadLift Level 1: 1×5 (+10) Level 2: 4×4 @ 95% *07/07/17 WOD: “Windmill” 12-9-6 Power Clean (155/115) Lateral Hops over bar
Read MoreJuly 18, 2017
CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…
Read MoreJuly 17, 2017
Thank You to the Alphaholics that came out to the Pirate game on Saturday night. Â It’s always fun to spend time outside of the gym with you all. Â Looking forward to future Alpha events Warmup: Chubbs Sequence 3rds :10 Wall Stretch :10 Superfriend + 4 FS (Build) 6 Strict Pullups Strength: Front Squat Level 1:…
Read MoreJuly 14, 2017
Reminder: Tomorrow is the Alpha Pirate Tailgate. Â We hope you’re able to join us for the tailgate and/or the Pirate game. Â Will be fun to spend sometime outside of the gym. Â All are welcome! $10 per adult for the tailgate and jokes. Warmup: 3rds 10 Face Pulls 10 Strict Burpees 100m Run Strength: Bench Press…
Read MoreJuly 13, 2017
CrossFit Warmup: PA Clean Warmup x 2 30(60) Double Unders x 2 PVC Positions 3 position Hang Clean x 3 (Build) Strength: Hang Clean Level 1: Technique Level 2: Heavy 2 1 every :30 s for 5 min WOD: “Dirrty” 60-40-20 DB Snatch (50/35) DU (3:1 s) BodyFit 120 Warm Up: Heat Yo Meat *Focus…
Read MoreJuly 12, 2017
Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step 10 KB Good Mornings 10 EB Thrusters Strength: Pistols 4 x 6-8 Pullups 4 x 5 (+weight) WOD: “Thinning Hair” 30 Deadlifts (185/135) 30 Thrusters (95/65) 30 Pullups
Read More