Posts Tagged ‘Burpees’
November 6, 2018
CrossFit:Â Warm Up: Overhead Prep 3rds 10 Scap Progression :20 N2W HS Hold – 3 x :03 Eccentic 10 KBS (Build) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict HSPU WOD: Every 5min x 4 500m Row 21 KBS – American (53/35) 15 Pullups BodyFit: 269 Warm Up: Heat your meat WOD: 1000m…
Read MoreOctober 25, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 5/5 Knee Hug Lunge Step :45 Plank Strength: 8min EMOM: All Levels 6 Strict Pullups 6/6 Weighted Lunges WOD: “Bar Wars” For Time 45 Deadlift (115/85) 35 Hang Power Cleans 25 Push Jerk 15 OHS BodyFit: 266 Warm Up: Get Your Chili Warm Trunk:…
Read MoreOctober 24, 2018
Warm Up: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 5 Strict No Jump Burpees 10 Plate Touches (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Build) Partner WOD: “Ham and Cheese” For Time 2000 (MM) – 1750 (MF) – 1500m (FF) Row :45 on :15 transistion 100…
Read MoreOctober 17, 2018
Don’t forget Alpha FREE Community WOD this coming Saturday at 9:30am. All are welcome as we would love to show others why we all love Alpha! Both classes will be open to members, guests welcome at 9:30am class. Warm Up: Ankle Circuit Hip Mobility 8min WAMRAP 20 Double Unders/Practice 10 KBS – Build 5 Strict…
Read MoreOctober 9, 2018
CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…
Read MoreOctober 5, 2018
Event Reminder: Alpha Happy Hour tonight at Strange Roots brewery in Millvale. Festivities begin when you get there. Hope to see you tonight! Warm Up: 3rds 10 Banded Pullaparts 8 Depth Pushups / True Pushups 4 Athletic Burpees :10 AB Sprint Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2…
Read MoreSeptember 25, 2018
CrossFit: Warm Up: 2rds PA Clean Warmup Pillar Series 6 Box Jumps (AHighAP) Strength: Hang Power Clean Level 1: Technique Level 2: Heavy 3 WOD: “DT” 5rds 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk Cooldown: Lumbar and Biceps stretch BodyFit: 257 Warm Up: Ankle Circuit Squat Prep 8min WAMRAP 10 Air Squats…
Read MoreSeptember 20, 2018
CrossFit:Â Warm Up: Overhead Mobility 3rds 10 Scap Depressions 10 Walking Lunges PA Clean Warmup Strength: 8min EMOM Even: 6 Strict Pullups *Add weight if necessary Odd: 6/6 Weighted Lunges Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20…
Read MoreSeptember 17, 2018
A big Thank You to all who participated on the Alpha softball team this past weekend. We had a great time in support of a good cause. As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so…
Read MoreSeptember 7, 2018
Warm Up: 3rds 25 Double Unders / Practice 10 Scap Progression 5Â Box Jumps (AHighAP) 3 Cleans + 3 Jerks (Build) Trunk: 3rds 8/8 Getup Situp 12 Straight Leg Raises WOD: “7 Deadly Sins” Courtesy of CF Mt. Lebanon 10 C2B Pullups 20 T2B 30 Deadlift (185/135) 100 Double Unders (Lateral Hops) 30 Box Jumps…
Read More