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December 7, 2017

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row

Posted on

November 15, 2017

Don’t forget this coming Saturday is the annual Alpha Friendsgiving.  Sign up sheet for side dishes is in the back on the cubbies see any of the coaches with questions.  Festivities begin at 6pm, dinner served at 7pm.  See you there!

CrossFit: 

Warm Up:
8min WAMRAP
20 Double Unders/Practice
15 Wall Balls
10 Banded Pullaparts
5 Strict No Jump Burpees

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD: “The Sizzler”
10rds
2 Thrusters (135/95)
4 B.O.B

BodyFit: 163

Warm Up:
500m Row
3rds
10 Kips/Kipping Practice
10/10 Single Arm Press
10 Goblet Squat
4 Broad Jumps

Partner WOD:
a) 100 Box Jumps
100 T2B
b) 75 Cals Rower
75 Pullups
c) 50 DB Thrusters
50/50 DB Snatch
*Partners alternate movement every minute*

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September 25, 2017

This coming Saturday is going to be exciting at Alpha.  We will have our last FREE Community Workout of September followed by the Inagural Alpha Athletics Decathlon.  Along with that there will be vendors from some local business’ at the gym.  Follow the Alpha IG page for the remaining Decathlon events and for details about this coming Saturday.  Hope to see you all there!

Warmup:
Chubbs Sequence
3rds
2/2 Leg Cradle unge Step Vert Flex Ext
5 Strict Pullups
10 EB Thrusters

Strength:
Weighted Lunge
All Levels: 4 x 6/6
*Compare to 8.21*

WOD:
“Safari”
800 m Run
50 Thrusters (95/65)
800 m Run

Posted on

June 1, 2017

CrossFit: 

Warm Up:
3rds
25 Double Unders / Practice
3 :05 HS Hold :03 Eccentric
10 Front Squat (Build)

Alternating EMOM: 10min
Min 1: 5 HSPU
Min 2: 5 Box Jump (30/24)

WOD:
“What’s a Thruster”
21 Thrusters (95/65)
50 Double Unders (3:1)
15 Thrusters (115/85)
50 Double Unders
9 Thrusters (135/95)
50 Double Unders
6 Thrusters (155/115)
50 Double Unders
3 Thrusters (165/125)

BodyFit: 111

Warm Up:
4rds
20 Double Unders / Practice
8 Goblet Squat
10 Single Arm KB Press

Skill:
Turkish Get Up

WOD:
7min AMRAP
3 HSPU
1,2,3,4…. Box Jumps (24/20)
Rest 4min
For Time
21-15-9
DB Thruster 50/35)
42-30-18
Double Unders (3:1)
Rest 4min
For Time
500m Run
13 Pullups
22 KBS – American (53/35)
16 Step Ups
1/1 Turkish Get Up

 

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May 25, 2017

CrossFit: 

Strength:
Strict Pullups
All Levels – 3 x Max Reps

WOD:
20min EMOM
Min 1: 5 Thrusters (95/65)
Min 2: 10 DB Snatch
Min 3: 15 Ball Slams
Min 4: 20 Shoulder Taps

BodyFit: 110

Warm Up:
Heat your meat

WOD:
4mins of work followed by 2mins of rest
KBS – American (53/35)
Box Jumps (24/20)
Ball Slams
DB Snatch
Wall Balls (20/14)

Posted on

May 11, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym.

CrossFit: 

Warm Up:
Overhead Mobility
2rds
:20 Nose to Wall HS Hold
PA Snatch Warmup
3-2-1 Hang Snatch (Build)
3-2-1 Full Snatch (Build)

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: 5 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian

 

Posted on

April 20, 2017

CrossFit:

Warm Up:
3rds
10 Scap Depressions
10 Goblet Squats
10 Push Press (Build)
100m Run

Strength:
Strict Pullups
All Levels: 3 x Max Reps

Partner WOD:
“Holbrook”
20rds
5 Thrusters (115/85)
10 Pullups
100m Row
*Partners alternate rounds

BodyFit: 100

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
80 KBS – Russian (53/35)
60 Air Squats
40 Box Jumps
20 Burpees
40 Box Jumps
60 Air Squats
80 KBS
100 Double Unders