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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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November 29, 2017

CrossFit
Warmup:
3rds
:40 Deadbug
8 Ring Rows
8 BB Good Mornings (Build)
4 Box Jumps (30/24)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: Heavy 3
(Approx 90% of 3 RM)

WOD:
8 min AMRAP
4/4 Rotational Ball Slam
4, 8, 12, 16, 20 . . . Pullups

BodyFit 170

Warm Up:
Get Your Chili Warm
4rds of “Cindy”

WOD:
Tabata – 8 Rounds (Rest 1 min btwn /ea)
Assault Bike
Pullups
Lunges
Push ups
Sit ups

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November 17, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there!

CrossFit:

Warm Up:
3rds
3 way Pillar Series
12 Banded Good Mornings
8 Strict Pulls
5 Deadlifts (Build)

Strength: Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 3 @ 90% of 3RM

Choose Your Own Adventure:

A) WOD:
250m Row
20 Pullups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row

B) Flex Sesh:
4 x Circuit
8 BB Curls
:30 Side Pillar R
8 Bent Over BB Row
:30 Side Pillar L

BodyFit: 164

Warm Up:
Row 500m
3rds
15 Air Squats
10 DB Push Press

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

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November 14, 2017

We’re Back!!

CrossFit:
Warm Up:
3rds
PA Snatch Warmup
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 EB Strict Press
Strength:
Low Hang Snatch
Level 1: Technique
Level 2: Heavy 3
WOD:
“Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press

BodyFit: 162
Warm Up:
Get Your Chili Warm
4rds of “Cindy”
WOD:
10min AMRAP
250m Row
20 KBS – Russian
10 Ball Slams
Rest 5min
10min AMRAP
10 Burpees
15 Cals AB
20 Wall Balls

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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 7, 2017

Remember tomorrow night Alpha Happy Hour at Gators Grille.  Join your fellow Alpha members at Gators for some fun games and adult soda pops.  Party begins when you get there, hopefully you can make it!

CrossFit:

Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
2/2 Leg Cradle Lunge Step Vert Flex/Ext
10 Kips/Kipping Practice

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

WOD:
“Captain Hook”
150 Double Unders (3:1)
50 T2B
100 Wallballs (20/14)
1 mile Run

BodyFit 136

Trunk:
3rds
10/10 Partner Russian Twist
10/10 Getup Situp

WOD:
For Time
150 Double Unders (3:1)
50 T2B
100 Wallballs (20/14)
1 mile Run

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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 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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August 8, 2017

CrossFit:

Warm Up:
Chubbs Sequence
2rds
PA Clean Warmup
10 Kips/Kipping Practice
3 position Squat Clean (Build)
100m Jog

Hero WOD:
“Badger”
3rds
30 Squat Cleans (95/65)
30 Pullups
800m Run

BodyFit: 127

Warm Up:
3rds
10 Scap Depressions
15 KBS – American
100m Jog

Skill: Hang Clean

WOD:
For Time
800m Run – 40 H. Cleans (95/65) – 40 Pullups – 40 Ball Slams
400m Run – 30 H. Cleans – 30 Pullups – 30 Ball Slams
200m Run – 20 H. Cleans – 20 Pullups – 20 Ball Slams
100m Run – 10 H. Cleans – 10 Pullups – 10 Ball Slams