Posted on

September 19, 2019

CrossFit

Warm Up:

Strength:
Barbell Lunges 4 x 5/5
*Heavier than 8.15.19*

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

BodyFit

Warm Up:

Partner WOD:
Part A
150 Wall Balls (20/14)
150 KBS – American (AHAP)
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs (24/20)
150 Situps
*1st couplet must be completed before starting 2nd couplet and 2nd couplet must be completed before starting 3rd couplet. Both partners work at the same time, rotation is up to pair.*

Posted on

September 12, 2019

Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there!

BodyFit

Warm Up:
Hip Mobility
8min WAMRAP
5/5 Knee Hug Walking Lunge
10 Squat Progression
10 KBS – (Build)
:45 Plank

Partner WOD: “What comes before part B?”
Part A
150 Wall Balls
150 KBS – American
Part B
100 Renegade Rows (R&L=1)
500m Odd Object Carry (Heavy)
Part C
150 Box Overs
150 Situps
*1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.*

CrossFit

Warm Up:
3 Rounds
10 Banded Pull-Aparts
10 Plank Scap Presses
5 Strict Burpee Walkups
:45 Plank

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

WOD:
12min AMRAP
12/10 Cal Row
4,8,12…Burpees

Barbell Only:

Reverse Shrugs 3 x :20
Rear Delt Fly 3 x 20

Chins Ups: 3 x MR

Bent Over Rows: 4 x MR (Build) *Goal is to end up at 80% of BW*

DB Shrugs: 5 x 12 *:03 hold at top*

Posted on

April 13, 2018

Good Luck to Meyer’s Lemons this weekend at the MAAC, we’ll be cheering from Pittsburgh!  Meyer’s Lemons consists of DJ, G$, OG and Mouse with support staff Gabi and Kira:)

Warm Up:
Shoulder DROM
3rds
8/8 Bottoms Up KB Press
10 Wall Drill
10 Pillar to Plank  Press
8-6-4 Push Press (Build)
100m Jog

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 3RM

WOD:
“Is This a Joke”
12min AMRAP
200m Run
6/6 Renegade Rows
12 Box Jump Overs

Posted on

January 3, 2018

CrossFit:

Warm Up:
3 x PA Snatch Warmup
Snatch Mobility
3 x 3-position Snatch (Build)

Strength:
Power Snatch
All Levels: 1rep every :30 for 10min
*Same weight as 12.12.17*

WOD:
“Patagonia”
4rds
30 KBS – Russian (AHAP)
30 Mountain Climbers (L+R=1)
Top of every min: 2 Snatches

BodyFit: 182 

Warm Up:
Get Your Chili Warm
3rds
25 Double Unders/Practice
15 Straight Leg Lifts
10 Plate Touches

WOD:
30-20-10
Ball Slams
Box Jump Overs
Situps
Rest 4min
20-10-5
Rest 3min
10-5

Posted on

August 15, 2017

CrossFit:

Warm Up:
500m Row – Warmup pace
Then
3rds
PA Snatch Warmup
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR
*Heavy 5 should be similar to Strict Press from last week*

Partner WOD:
“Ronald Miller and Cindy Mancini”
Buy In: 1,000m Row
5rds
20 Snatch (75/55)
20 Box Jump Overs
Cash Out: 1,000m Row

BodyFit: 129

Warm Up:
Dynamic Warmup

WOD:
For Time
21-18-15-12-9-6-3
KBS – American (53/35)
Situps
Rest as needed
For Time
21-18-15-12-9-6-3
Goblet Squat
Pushups

Posted on

March 9, 2017

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions.

CrossFit:

Warm Up:
Deadbugs 3 x 1:00 / 1:00
3rds
1/1 Seesaw Walk
8 BB Bent Over Row
4 Speed Deadlifts

Strength:
Deadlift
All Levels: 1 rep every :30 for 15min @ 80% of 3RM

Choose Your Own Adventure:
WOD:
30-20-10
AD Calories
10-10-10
Clean and Press (115/85)

Flex Sesh:
5rds
10/10 Single Arm DB Row
10 Evil Wheels

BodyFit: 088

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row