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 10, 2018

This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition.  If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck.  We’ll be cheering from Pittsburgh!

CrossFit: 

Warm Up:

Strength:
All Levels: 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg RDL

WOD:
“Stop and Go”
10min EMOM
5 Snatch (95/65)
5 Box Jumps (24/20)

BodyFit: 211

Warm Up:
500m Row – Easy pace
3rds
10 Scap Depressions
10 Elevated Pushups
10 Squats
:10 Superman + :10 Iron Man

WOD:
3rds
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Posted on

March 29, 2018

CrossFit:

Warmup:
8min WAMRAP
25 Double Unders / Practice
10 Banded Pullaparts
2/2 Knee Hug Lunge Step Vert Flex Ext
8 Dynamic Pushups

Strength:
All Levels: 5 Rounds
Weighted Walking Lunges (4/4)
Weighted Pushups 8

WOD:
“Slow Motion”
5 Rounds for Completion
10 Pullups
10/10 Medball to Toes
15/15 Peles

BodyFit: 208

Warm Up:
8min WAMRAP
:20 HS Hold / 10 Standing DB Press
10 Kips / Kipping Practice
5 Box Jump with 3 Air Squats
10 Elevated Pushups

Partner WOD:
50 Cal Assault Bike
20 Handstand Pushup
40 Box jump Over (24/20)
60 Hand Release Pushup
80 Pullups
100 Wallballs (20/14)
80 T2B
60 Hand Release Pushup
40 Box Jump overs
20 Handstand Pushup
50 Cal Assault Bike

Posted on

January 25, 2018

CrossFit: 

Warm Up:
Accumulate 100 Double Unders
3rds
:25 HS Hold / 3 :05 with :03 eccentric
:15 KB Lunge Hold ( R & L) – Moderate
10 Scap depression with pull / 5 Strict Pullups
15 Air Squats

Strength:
10min Alternating EMOM
Even: 5 Strict HSPU
Odd: 5/5 Weighted Lunge

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

BodyFit: 190

Warm Up:
Get Your Chili Warm

Trunk:
3rds
10/10 Get Up Situp
15 Straight Leg Lifts
10/10 Mountain  Climbers

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

 

Posted on

August 15, 2017

CrossFit:

Warm Up:
500m Row – Warmup pace
Then
3rds
PA Snatch Warmup
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR
*Heavy 5 should be similar to Strict Press from last week*

Partner WOD:
“Ronald Miller and Cindy Mancini”
Buy In: 1,000m Row
5rds
20 Snatch (75/55)
20 Box Jump Overs
Cash Out: 1,000m Row

BodyFit: 129

Warm Up:
Dynamic Warmup

WOD:
For Time
21-18-15-12-9-6-3
KBS – American (53/35)
Situps
Rest as needed
For Time
21-18-15-12-9-6-3
Goblet Squat
Pushups

Posted on

June 21, 2017

Warmup:
Heat Yo Meat

Trunk:
3rds
10/10 Getup Situp
10/10 Standing Teapots

Partner WOD:
“Ping Pong”
20 min AMRAP
200m Run
10 Pullup
10 Pushup
10 Box Jumps
*Alternate movements, both run together

Hump Day Pump:

Rack Pulls 4 x 8 (Bulid)

Double DB Bent Over Row 4 x 10 (Heavier pair each set)

Finisher:
Superset x 4
10 Hip Bridge
10 Front Plate Raise

 

Posted on

May 9, 2017

Update: This coming Friday May 12th will be the Alpha May Happy Hour at Patron in the Fox Chapel Plaza.  Come join your fellow Alphaholics and enjoy some time outside of the gym.  Also, they have the best tortilla chips this side of the Mississippi.

CrossFit: 

Warm Up:
3rds
PA Clean Warmup
3 :05 HS Hold :03 Eccentric
Barbell Complex – 3 position clean + 2 jerks

Strength:
Clean and Jerk
All Levels: Work to a heavy set of 3
*Level 1 focus on technique, Level 2 work on putting together heavy reps

WOD:
“In Need”
21-15-9
Power Clean (135/95)
HSPU

BodyFit: 105

Trunk:
Accumulate 35 Strict T2B or 60 Strict Knee Raises

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

Posted on

March 23, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any questions.

CrossFit:

Warm Up:
3rds
:45 Deadbug
10 EB Good Mornings
10 Bent Over BB Row (Build)

Strength:
Deadlift
All Levels: 1 rep every :30 for 12min @ 85% of 3RM

Choose Your Own Adventure:

WOD:
5rds
20 Cals AD
10 Burpees

Flex Sesh:
4rds
8 Plate Raise (Heavy)
8/8 Hammer Curls
8/8 Standing Teapots

BodyFit: 092

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
90 KBS – Russian (AHAP)
80 Step Ups (24/20)
70 Pushups
60 Wall Balls (20/14)
50 Double Unders
40 Ball Slams
30 Box Jumps (Same as Step Up)
20 Pullups
10 Goblet Squat (Same as KBS)