Posts by Alpha Athletics Crossfit 412
January 23, 2018
CrossFit: Warm Up: Shoulder/Overhead Mobility 3rds PA Snatch Warmup (Build) 5 Burpee Walkups Bear Crawl & Crab Walk then 3 position Squat Snatch (Build) Strength: Snatch All Levels: Every :30 for 8min *Add weight from 1.3.18* WOD: 18.0 21-15-9 DB Snatch (50/35) Burpee Over DB BodyFit: 189 Warm Up: Chili Warm on machine of choice…
Read MoreJanuary 22, 2018
Warm Up: Squat Prep 3rds 10 Face Pulls :25 Goblet Squat Hold (Build) 10 KBS – American 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 every 3min *Add weight from 1.15.18* WOD: “A Bunch of Jags” 10min AMRAP 30 Wall Balls 15 KBS – Russian…
Read MoreJanuary 19, 2018
Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks. Festivites begin around 7pm and continue until nobody is there. Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…
Read MoreJanuary 18, 2018
Don’t forget tomorrow Friday January 19th Alpha Happy Hour at Walnut Grill in the Waterworks. Festivities begin around 7pm hopefully you can make it and spend some time outside of the gym with your fellow Alpha members. CrossFit: Warm Up: 3rds 10 Scap Depressions 10 Banded Pullaparts 10 True Pushups 10/10 Strict Mountain Climbers 10…
Read MoreJanuary 17, 2018
Warm Up: 500m Row – Before WB 3rds :45 Deadbug 12 Banded Good Mornings 8 Strict Pulls 4 Box Jumps (30/24) Strength: Deadlift All Levels : 1 every :30 for 15min *Goal app. 90% of 1.5.18* WOD: “Out of Time” For Time 900m Row 30 DB Walking Lunge – Front Rack (AHAP) 30 DB Hang…
Read MoreJanuary 16, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 5/5 Pillar w/ arm reach 10/10 Bottoms Up KB Press 8 Strict No Jump Burpees Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for MR WOD: “The Cliff” Every 2min x 7 1: 2 Burpees…
Read MoreJanuary 15, 2018
Congratulations to Waves who competed in Miami alongside top athletes in the CrossFit community. Her team finished top 20 in their division – Keep up the hard work Waves, we love watching you continue to make us proud! This Friday join us at Alpha Happy Hour at Walnut Grill; 7pm; Friends are welcome to come!…
Read MoreJanuary 12, 2018
CrossFit Warmup: Ankle Circuit 8min WA|MRAP :30 HS Hold / :05 HS Hold w/ :03 Eccentric 2/2 Leg Cradle Walking Lunge with vertical flex/ext 12 KBS – Russian (AHAP) 24 Double Unders Strength: Alternating EMOM x 10min Even: 5 Handstand Pushup Odd: 5/5 Weighted Walking Lunges WOD: “Weekend Warmup” 40-30-20-10 DU (3:1) KBS – American…
Read MoreJanuary 11, 2018
Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team. Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games. Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…
Read MoreJanuary 10, 2018
CrossFit Warmup: Get Your Chili Warm 3rds Bear Crawl/Crab Walk 10 Kips/Kipping Practice 10 KBS – American 5 Box Jumps (30/24) 3-position Clean x 3 (Build) Strength: Power Clean All Levels: 10 min 1 @ :30 sec *Same as 12.19.17* WOD: “Xena” 12 min AMRAP 5 Power Cleans (155/115) 9 C2B Pullups 13 Box Jumps…
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