Posts Tagged ‘500m Row’
December 20, 2018
CrossFit: Warm Up: Get Your Chili Warm Skill: Turkish Getup Strength: 15min clockAll Levels: Work to a heavy Turkish Getup WOD:  4 x 500m Row Repeats *Rest ratio 1:1* BodyFit: 281 Warm Up: Get Your Chili Warm Trunk: 3rds8/8 Getup Situp8/8 MB2T WOD: 10rds1min on /1min offMax Meter RowÂ
Read MoreNovember 16, 2018
Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm. We hope to see you all there! Warm Up: 5min Double Under Practice 3rds 10 Banded Pullaparts 10 True Pushups – 6 Depth Pushups 5 Bench Press (Build) Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR!* WOD:…
Read MoreSeptember 19, 2018
Don’t forget this coming Saturday September 22 will be a Free Alpha Community workout. If you have anybody in your life who is interested in giving Alpha and/or CrossFit a try bring them Saturday to our 9:30am class. All levels are welcome and encouraged. The 8:30am class will be members only (jacket optional). Warm Up:…
Read MoreMay 18, 2018
Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there. Hopefully will see you there around 7pm. Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walks 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: 3RM This is a test…
Read MoreApril 24, 2018
CrossFit:Â Warm Up: Ankle Circuit Double Under Practice – 4min 3rds :15 Table Top Stretch 10 Knee Hug Walking Lunge 7 Strict No Jump Burpees Strength: All Levels – 10min Alternating EMOM Even: 8 Dips Odd: 5/5 Single Leg DB RDL WOD: “Double Time” 10min AMRAP 5/5 KB Lunges 10 Burpees 20 Double Unders (3:1)…
Read MoreMarch 15, 2018
CrossFit: Warm Up: 500m Row – Before WB 3rds :20 HS Hold – 5 :03 eccentric HSPU :15 KB Lunge Hold (R&L) 5/5 Knee Hug Walking Lunge 10/10 Bottoms Up Press Strength: All Levels – 10min Alternating EMOM Even: 5 HSPU Odd: 5/5 Split Squats WOD: “Hendel’s Handle” For Time Buy In: 500m Row 30-20-10…
Read MoreFebruary 22, 2018
Tomorrow night: Friday Night Lights! There’s still time to sign up and participate in the Alpha Open. Don’t miss out! Sign up on the whiteboard with your name and tshirt size. See any of the coaches with questions. CrossFit: Warm Up: 3rds 10 Banded Pullaparts PA Clean Warmup 5 Burpee Walkups Strength: DB Bench Press…
Read MoreFebruary 2, 2018
Schedule Reminder: Next Friday Feb. 9th 5:30pm Bros and Brews – Dudes doing manly things, followed by Saturday is for the Girls at 10am on Feb. 10th. Both events are open to the public so bring a family member or friend who could benefit from Alpha Athletics and let them experience what we’re all about. …
Read MoreJuly 5, 2017
Warmup: PA Snatch Warmup x 2 PVC Positions 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch Level 1: Technique Level 2: Heavy 2 Then 1 every :30 for 5min WOD: 4 x 500m Row Repeats *Intensity will be determined by whether or not you worked out yesterday. Â Be smart about how hard you…
Read MoreJanuary 24, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Warm Up: Wrist Mobility 3rds PA Snatch Warmup Partner Mobilty Skill:…
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