June 25, 2018

By Alpha Athletics Crossfit 412 | June 24, 2018

Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…

Read More

June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

Read More

June 5, 2018

By Alpha Athletics Crossfit 412 | June 4, 2018

Alpha members: BodyFit and CrossFit will coincide for Friends & Family week to simplify things for the coaches.  We will be back to regular schedule next week. Warm Up: 4rds 3 Hands only Inchworms 10 Elevated Pushups 20 Jumping Jacks Skill: Rowing Partner WOD: “Derek and Hansel” 250m Row 20-1 Burpees *Partners alternate rounds

Read More

May 30, 2018

By Alpha Athletics Crossfit 412 | May 29, 2018

Warm Up: Shoulder DROM 3rds 8/8 Single Arm KB Press 8 Strict No Jump Burpees 8 Plate Touches Hip Mobility Skill: Turkish Getup Strength: Turkish Getup All Levels: Work to a heavy 1 (R&L) WOD: “IV Drip” 10rds 5 DB Snatch – R (50/35) 5 Burpee 5 DB Snatch – L

Read More

May 15, 2018

By Alpha Athletics Crossfit 412 | May 14, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat. CrossFit:  Warm Up: Ankle Circuit 3rds PA Clean Warmup (Build) 5 Bupree Walkups 20 Double Unders / Practice Overhead Mobility…

Read More

May 11, 2018

By Alpha Athletics Crossfit 412 | May 10, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walk 8 Bent Over BB Row (Build) 8 Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 1 (Build) *No misses* Choose Your Own Adventure: WOD: For Time: 50 Calories 50 Burpees 50 Ball Slams…

Read More

May 4, 2018

By Alpha Athletics Crossfit 412 | May 3, 2018

This Sunday we will have 2 teams running in the Pittsburgh Marathon on relay teams.  If you going to be down there or interested in coming down to cheer on your fellow Alphaholics we’ll be hanging out afterwards for some celebratory food and drinks.  See myself or April for details. Warm Up: 8min WAMRAP 10…

Read More

April 24, 2018

By Alpha Athletics Crossfit 412 | April 23, 2018

CrossFit:  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 More

April 12, 2018

By Alpha Athletics Crossfit 412 | April 11, 2018

CrossFit:  Warm Up: 500m Row – Easy Pace – Before WB Squat Prep 8min WAMRAP 8 Strict No Jump Burpees 8 EB Thrusters Shoulder Mobility Partner WOD: “The Engine” For Time 2,000m Row 150 Wall Balls (20/14) 100 Burpees 50 Thrusters (95/65) BodyFit: 212 Same as CrossFit

Read More

April 3, 2018

By Alpha Athletics Crossfit 412 | April 2, 2018

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 KB High Pulls 10/10 Bottoms Up KB Press 25 Double Unders / Practice Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *Weight from 3.13.18* WOD: “Hip Hop” 5rds 40 Lateral Hops 10/10 DB Clean & Press…

Read More