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September 27, 2019

QuickFit

Warm Up:
2 Rounds
1 Round of Cindy
10 KBS (build)

WOD: “Up the river. Down the river.”
500m Run
40 Air Squats
30 KBS – Russian (50/35)
20 HRPU
10 C2B Pull-ups
20 HRPU
30 KBS – Russian
40 Air Squats
500m Run

CrossFit

Warm Up:
3 Rounds
10 Scapulas Progression
10 DB Pull-overs
10 Pushups
6/6 Weighted Step-ups (build)

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.12.19*

Choose Your Own Adventure

Partner WOD: “.50 Cal”
50 Cal AB
50 Burpees
50 Box Step Overs (24/20)
50 Pullups
*Split however*

Flex:
4 x 5/5 Barbell Step-ups (build)
4 x 10 Single arm KB front rack squats (alternate arms each rep, build each set)
50 Elevated Pushups for Time

Posted on

September 4, 2019

QuickFit

Warm Up:
3min Get Your Chili Warm
Then
3 rounds of Cindy

WOD:
800m Run/1000m Row/60/40 Cal AB
33 Burpees
800m Run/1000m Row/60/40 Cal AB
33 Air Squats
800m Run/1000m Row/60/40 Cal AB
33 Pullups
*20min cap

CrossFit

Warm Up:
Overhead/Rack Mobility
3rds
10 – 3 point drill
EB PA Snatch Warmup
8 Front Squat (Build)
6 St. No Jump Burpees

Strength: RDL
8 Rep Max

Partner WOD: Tabata x 8
Hang Snatch – 95/65
Front Squat – 115/85
B.O.B
*Alternate rounds, rest 1min between movements
*Score is reps of each movement

Posted on

July 18, 2019

CrossFit

Warm Up:
10min WAMRAP
:30 Goblet Squat Hold
5/5 Reverse Lunge to High Knee
10 Scap Progression
10/10 MB2T

Strength:
Superset
4 x 5/5 Barbell Walking Lunge
5 Strict Pull-ups

WOD:
10 Minute AMRAP
5/5 KB Goblet Step-up
4, 8, 12… T2B
*Increase number of T2B by 4 reps each round

BodyFit 337

Warm Up:
8min WAMRAP
200m Run or 250m Row
10 Kips / Kipping Practice
1rd of Cindy

WOD:
400m Run or 500m Row
50 T2B
400m Run or 500m Row
50 HRPU
400m Run or 500m Row
50 Situps
400m Run or 500m Row
50 Air Squats

Posted on

May 7, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
2rds
250m Row
10 Knee Hug Walking Lunge
5 High Box Jumps
Pause Split Jerks – Build (:02 pause at catch)

Strength: Jerks
Level 1: Technique
Level 2: Heavy 2

WOD: “Banana Split”
A – 5min x 1 Split Jerk Every 0:30
B – Partner Row: 3000m
*Partners rotate every 250m*

BodyFit 319

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
6/6 ML Press
10 Plate Touches
10 Air Squats

WOD:
1000m Row
60 Situps
40 Air Squats
20 Pull-ups
Rest 4 Minutes
500m Run
25/25 DB Snatch (50/35)
Rest 4 Minutes
150 DU (3:1)
50 Ball Slams (25/20)

Posted on

April 25, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
5 Strict No Jump Burpees
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 5 x 2 (Build)
*Heavier than 4.19.2019*

WOD: “Death by Burpees”
Minute 1 – 1 Burpee
Minute 2 – 2 Burpees
Minute 3 – 3 Burpees…
*Add one burpee every minute until reps cannot be completed in the minute*
*Compare to 8.29.18*

BodyFit 316

Warm Up:
Chili Warm – 3min
3rds
10 Squat Progression
10 Scap Progression
5 Box Jumps

WOD: “Nobody Cares. Train Harder” – CF Linchpin
3 Rounds for Time
50 Air Squats
50 Situps
25 Pull-ups
10 Box Jumps (30/24)

Posted on

March 7, 2019

*Schedule Reminder: Saturday 9:30am Free Community workout followed by Flow with Wheels – all are welcome!*

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
5/5 Walking Lunges
10 True Pushups
Bench Press

Strength: Bench Press
Level 1: 3 x 5 (+5lbs)
Level 2: 4 x 6 (Build)

WOD:
For Completion – 20min clock
10/10 Getup Situps
Shoulder Superset (Bent Over Flys, Front Raises, Side Raises) 10 Each
10/10 Body Weight Bulgarian Split Squat
20 Cal Row

BodyFit 301

Warm Up:
Get Your Chili Warm – Coaches Choice
6min WAMRAP
4 Strict No Jump Burpees
8 Plate Touches
12 Air Squats

WOD:
5 Rounds
3 Minute AMRAP
3 Burpees
5 Ball Slams
7 Air Squats
*Rest 1 minute between AMRAPs*

Optional Finisher: Tabata Situps

Posted on

January 3, 2018

CrossFit:

Warm Up:
Partner Mobility
3rds
PA Snatch Warmup (3-4-5)
2/2 Knee Hug Lunge Step Vert Flex Ext
25 Double Unders / Practice

Strength: Squat Snatch
All Levels: Sets of 3
*Focus on receiving bar at bottom of squat*

WOD:
For Time
30 Snatch (95/65)
60 Situps
45/45 Walking Lunges
120 Double Unders (3:1)

BodyFit: 283

Warm Up:
Heat Your Meat
6min WAMRAP
10 Scap Progression
10 Elevated Pushups
10 Air Squats

WOD: “Barbara”
5rds
20 Pullups
30 Pushups
40 Situps
50 Air Squats
Rest 3min

Posted on

June 28, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
2/2 Leg Cradle Lunge Step Vert Flex/Ext
5/5 Getup Situps
10 True Pushups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.13.18*

WOD:
“Ants Marching”
10 – 1 – Front Rack Front/Back Lunges (75/55)
1 – 10 Rotational Ball Slams
*Each leg = 1 rep*

BodyFit: 232 

Warm Up:
Heat Yo Meat
Squat Prep
Shoulder Prep

WOD:
3rds
50 Air Squats
40 Situps
30 KBS – Russian
20 HRPU
Rest 3min
*Each round is meant to be as fast as possible*

Extra Time: Work a weakness

Posted on

April 10, 2018

This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition.  If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck.  We’ll be cheering from Pittsburgh!

CrossFit: 

Warm Up:

Strength:
All Levels: 10min Alternating EMOM
Even: 8 Dips
Odd: 5/5 Single Leg RDL

WOD:
“Stop and Go”
10min EMOM
5 Snatch (95/65)
5 Box Jumps (24/20)

BodyFit: 211

Warm Up:
500m Row – Easy pace
3rds
10 Scap Depressions
10 Elevated Pushups
10 Squats
:10 Superman + :10 Iron Man

WOD:
3rds
500m Row
40 Air Squats
30 Situps
20 Pushups
10 Pullups

Posted on

January 25, 2018

CrossFit: 

Warm Up:
Accumulate 100 Double Unders
3rds
:25 HS Hold / 3 :05 with :03 eccentric
:15 KB Lunge Hold ( R & L) – Moderate
10 Scap depression with pull / 5 Strict Pullups
15 Air Squats

Strength:
10min Alternating EMOM
Even: 5 Strict HSPU
Odd: 5/5 Weighted Lunge

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats

BodyFit: 190

Warm Up:
Get Your Chili Warm

Trunk:
3rds
10/10 Get Up Situp
15 Straight Leg Lifts
10/10 Mountain  Climbers

WOD:
“Cindy”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats