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December 5, 2017

CrossFit
Warmup:
Chubbs
2rds
PA Clean Warmup
5/5 Knee Hug Lunge Step
4 Broad Jumps
Then
Barbell Complex x 3 (Build)

WOD:
Mainsite 10/14/2012
60 Alternating Pistols OR Step Lunges
50 wall-ball shots, (20/14)
40 box jumps, (24/20)
30 deadlifts, (185/135)
20 power cleans
10 front squats

BodyFit 171

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:30 Side Pillar – R
10/10 Med Ball to Toes
:30 Side Pillar – L

5 Rounds on a constantly running clock
1) 1 min on/1min off – Assault Bike
2) :45 on/:45 off – KBS – American
3) :30 on/:30 off – Burpees
* 5rds of each movement completed before moving to the next

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October 5, 2017

CrossFit

Warmup:
7min WAMRAP
10 Scap Depressions
15 Air Squats
:20 Table Top Stretch
4 Broad Jumps

Strength:
Alternating EMOM
Even – 5 Strict Pullups
Odd – 10 Ring Dips

Partner WOD:
“Pot and Kettle”
50 Power Cleans (135/95)
400 m Run
100 Box Jumps (24/20)
200 m Run
50 T2B
400 m Run
100 Wallballs (20/14)
200 m Run

BodyFit: 145

Chubbs/Squat Prep
8min WAMRAP
20 Double Unders/Practice
15 Air Squats
15 KBS – American

WOD:
5,10,15,20,25,20,15,10,5
Ball Slams
Ball Squats
*20 Double Unders (2:1) between each round*

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September 12, 2017

CrossFit:

Warmup:
Rack  Mobility
PA Clean Warmup x 2
Super Friend stretch + 4 FS x 2
3 position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique / Heavy 3
Level 2: 3 x 3 (Build)

WOD:
“The Camel Complex”
5 x 3min rest
2 Hang Cleans
2 Cleans
2 Front Squat
2 Jerks
*Rest 3min between complexes and build in weight

BodyFit 137
Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
:20 Nose to Wall HS Hold
15 Air Squats
10 Kips/Kipping Practice

WOD:
7 min AMRAP
50 Double Unders (3:1)
30 Goblet Squat (50/35)
10 T2B
*5 min Rest
2 Rounds
8 Wall walks
40 Situps
*5 min Rest
400 m Farmer Carry (AHAP)

* BodyFit 040 Retest 09/13/16

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August 11, 2017

Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall.  Festivites begin when you get there, see you after the evening classes!

Warm Up:
PA Snatch Warmup x 2
Overhead/Wrist Mobility
3 Snatch Balance x 3 (Build)
3 position Squat Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique / Heavy 3
Level 2: Heavy 1 – work to a quality single

WOD:
“Atabat”
5 Snatch (115/85) every :30 x 8
Rest 1min
5 Thruster (115/85) every :30 x 8
Rest 1min
5 Power Clean (115/85) every :30 x 8

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June 23, 2017

Alpha Reminders:
NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested.

Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up at 7pm and goes until they kick us out!

Monday is the last day to sign up and receive a sweet ass t-shirt for the Pirate Game and tailgate on July 15th.  If you would like just a t-shirt and tailgate cost is $25.  Sizes still due my Monday June 26th, signup on the blue cubbies.

Warmup:
Ankle Circuit
5min Double Under Practice
Then
2rds
PA Clean Warmup
4 Athletic Burpees

WOD:
“Fry Day”
9-7-5 (155/115)
Power Cleans
90-70-50
Double Unders (3:1)
*Rest as needed
3 Rounds
15 Back squat (95/65)
15 Burpees over Bar

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June 14, 2017

Warmup:
Ankle Circuit
2rds
PA Clean Warmup
8/8 Single Arm KB Press
30 Double Unders
Then
4 x 3 position clean (Build)

Strength:
Power Clean
Level 1: Heavy 3/Technique
Level 2: Heavy 3 – 10min clock
Then 1 every :30s for 7 min

WOD:
“Ballin'”
3 Rounds
10/10 DB Snatch (40/20)
20 Wallballs (20/14)
40 DU (3:1)

Hump Day Pump:

Close Grip Bench Press 4 x 10 (Build)

Single Arm DB Row 4 x 8/8 (Build)

3rds
30 Banded Tricep Pushdowns
30 BB Bicep Curl

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February 17, 2017

Warm Up:
3rds
:25 Nose to Wall HS Hold
10 Scap Depressions
PA Clean Warmup
10/10 Partner Russian Twists

Strength:
All Levels
Strict Pullups & Strict HSPU – 4 x 5
*Add weight if necessary

WOD:
“Building Blocks”
21 Hang Cleans (115/95)
21 Rotational Ball Slams
15 Power Cleans (135/95)
15 Rotational Ball Slams
9 Squat Cleans (155/105)
9 Rotational Ball Slams
*Lateral Jumps x 2 between each round