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May 24, 2018

CrossFit

Skill: Turkish Getup

Warmup:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 EB Thrusters

WOD:
“Mass & Matter”
20 min EMOM
Even: 10 Thrusters (95/65)
Odd: 10 Ball Slams

BodyFit: 224

Skill:Turkish Getup

Warm Up:
10min WAMRAP
2/2 Turkish Getup (Build)
15 KBS – American
10 Goblet Squats

Partner WOD
100 -60-20
Wallballs (20/14)
Ball Slams
Situps
*200m Run
**One person works, one person runs

 

Posted on

May 7, 2017

Congratulations to all of the Pittsburgh Marathon participants from yesterday, it was a fun day with great people.  Team Alpha: Lucie “Lefty”, Lynn “L-Dawg”, Mel “Brown Brown, Scott, April
Team Beefy: Myself, Ben “Spags”, Dan “Hermano”, Scott “Bacon”, Danger
Jog “OG”, Gabi, Lauren, Hannah “HNB”, Nicole “Stitch”, John “Double Dab”, Jess and Kwad “Cool Ranch”

Warm Up:
Squat Prep
3rds
Wall Stretch
10 Pillar with arm reach
:10 Superfriend + 4 Thrusters
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 1 (Build)
*No misses*

WOD:
“Fireball”
For Time
75 Thrusters (95/65)
*100m every break*
*Add 100m each additional break*

Posted on

March 23, 2018

Warm Up:
Squat Prep / Shoulder DROM
3rds
10 Kips / Kipping Practice
:20 Goblet Squat Hold (Build)
10 Ring Rows (Easy)
10 EB Thrusters

3rds
6 Thrusters (Build)
6 Pullups
*Sprint pace, rest as needed*

WOD:
Open 18.5 /12.5 /11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Posted on

February 26, 2018

Great turnout for our first FNL of the Alpha Open season!  Great energy, great support and smooth heats – just what we’re looking for each week.  If you were unable to perform 18.1 this weekend make sure you set up time sometime on Monday.  See you all this coming Friday!

Warm Up:
Squat Prep
3rds
10 Scap Depressions / 10 Kips / 10 Pullups
5/5 Pillar with arm reach
10 EB Thrusters
5 :03 Pause Front Squats (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
“Francine”
7min AMRAP
6 Thrusters (95/65)
2,4,6,8… Pullups

Posted on

February 14, 2018

Warmup:
3 x Deadbugs :45 on :45 off
3rds
10 Scap Depressions / 10 Kips / 8 Strict Pullups
10 EB Thrusters
10 BB Good Mornings (Build)
5 Deadlifts (Build)

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3×3 @ 100%
*01/05/2018*

WOD:
“Jackie”
1000m Row
50 Thrusters 45/35)
30 Pullups
* Compare to 02/13/2017*

 

Posted on

December 29, 2017

Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont.  Festivities will begin at 7pm, hope to see you all there!

NO 5:30pm class this evening.  Standard schedule tomorrow.  

CrossFit: 

Warm Up:
Shoulder/Hip Mobility
3rds
10 Banded Pullaparts
10 Wall Balls
5/5 Dynamic Pushups
10 EB OHS

Strength:
DB Bench Press
All Levels: 4 x 6 (Straight)

WOD:
“Air Force”
20 Thrusters (95/65)
20 Hang Power Clean
20 S2OH
20 OHS
20 Front Squat
*Top of every min 4 burpees*

BodyFit: 180

Warm Up:
Get Your Chili Warm

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
Then 20-10-5
Rest 3min
Then 20-10

Posted on

December 20, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Banded Pullaparts
10/10 Single Arm Press
10 DB Squats
10 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!

WOD:
“Linched Up”
21-15-9
DB Burpees (50/35)
DB Thrusters

BodyFit 177

Warm Up:
Get Your Chile Warm
3rds “Cindy”

Trunk:
3rds
15 Straight Leg Lifts
10/10 Standing Teapots
:40 Plank

WOD:
3rds
50 Goblet Squats
40 KBS – American (53/35)
30 Situps
20 Pushups
10 Pullups