Posts by Alpha Athletics Crossfit 412
May 14, 2018
Happy Mother’s Day to all you Alpha mothers. You ladies keep this whole thing running. Thank You. Warm Up: Squat Prep 3rds 10 Austrailian Chin Ups 10 Pillar to Plank 5 Goblet Squat – Heavy (Build) Strength: Zercher Squat All Levels: 5 x 1 (Build) WOD: “Karen” For Time 150 Wall Balls (20/14) *Compare to…
Read MoreMay 11, 2018
Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walk 8 Bent Over BB Row (Build) 8 Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 1 (Build) *No misses* Choose Your Own Adventure: WOD: For Time: 50 Calories 50 Burpees 50 Ball Slams…
Read MoreMay 10, 2018
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:Â Warm Up:…
Read MoreMay 9, 2018
Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press :15 Lunge Hold (R&L) 4Â Box Jumps (30/24) Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2 can work to heavy double* Partner WOD: “Jack and Rose” 4min AMRAP x 4 400m Run – MR S2OH (95/65) 300m Run – MR S2OH…
Read MoreMay 8, 2018
CrossFit: Warm Up: Shoulder DROM 3rds PA Clean Warmup (Build) Lateral Hops Rack Mobility Then 3 position Hang Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 2 WOD: “Hanging On” 10-1 Hang Power Clean 1-10 Lateral Hops (R+L=1) BodyFit: 219 Warm Up: 500m Row 3rds 10 Feet Elevated Ring Rows 10/10…
Read MoreMay 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”…
Read MoreMay 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…
Read MoreMay 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…
Read MoreMay 2, 2018
Warm Up: Deadbugs 1:00 on / off x 3 3rds 20 Double Unders / Practice 10 Scap Depressions / Depression w/ pull / Pullups 5/5 Single Leg DB RDL (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100+% *Heavier than 4.20.18 WOD: “Trophy Wife” 5rds…
Read MoreMay 1, 2018
Holy Crap it’s May already! CrossFit: Warm Up: 3rds PA Clean Warmup :15 Lunge Hold (R&L) 3 Consecutive Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: Work to a heavy 3 WOD: “Rad” :90 on /:90 off 3 Clean & Jerks (185/135) Max Cal AB *80 Cals or 5rds*…
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