Posted on

May 23, 2018

Warmup:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
PA Clean Warmup (Build)
15 Elevated Pushups
20 Double Unders / Practice

Strength: 10min Alternating EMOM
Odd: 4/4  Weighted Lunges
Even: 8 Weighted Pushups

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)
**Compare to 7.27.17

Posted on

May 4, 2018

This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams.  If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks.  See myself or April for details.

Warm Up:
8min WAMRAP
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
10 True Pushups
100m Jog

Strength: 10min Alternating EMOM
Even: Weighted Walking Lunges 4/4
Odd: Weighted Pushups 8

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls
*Compare to 5.12.17*

Posted on

March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*