Posted on

October 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
8/8 Getup Situp
5 :05 hold w/:03 eccentric

WOD:
50 Calorie Row
100 Double Unders
40 Burpees
80 Double Unders
30 T2B
60 Double Unders
20 C2B Pullups
40 Double Unders
10 HSPU
20 Double Unders

Posted on

September 7, 2018

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  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
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*

Posted on

August 3, 2018

Warm Up:
3rds
PA Clean Warmup (Build)
10 Kip / Kipping Practice
Then
Split Jerk Footwork
Then
3 position Clean and Jerk (Build

Strength: Clean and Jerk
Level 1: Technique
Level 2: 3 x 4 (Build)
*Compare to 6.26.18*

Choose Your Own Adventure:
WOD:
10-8-6-4-2
Clean and Jerk (135/95)
C2B Pullups

Flex Sesh:
4rds for completion
8 Bicep Curl to Shoulder Press (AHAP)
8 DB RDL to Shrug (AHAP)

Posted on

July 26, 2018

CrossFit and BodyFit: 240

Warm Up:
Squat Prep
3rds
:25 HS Hold / 5 :05 HS Hold :03 Eccetric
5/5 Pillar with arm reach
10 Kips /Kipping Practice
10 Front Squat (Build to working weight)
100m Jog

Hero WOD:
“Bulger”
10rds
150m Run
7 C2B Pullups
7 Front Squat (135/95)
7 HSPU
*BodyFit can use BB for FS or 53/35 KB Goblet Squat*

Posted on

May 4, 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 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
10 True Pushups
100m Jog

Strength: 10min Alternating EMOM
Even: Weighted Walking Lunges 4/4
Odd: Weighted Pushups 8

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls
*Compare to 5.12.17*

Posted on

March 23, 2018

Warm Up:
Squat Prep / Shoulder DROM
3rds
10 Kips / Kipping Practice
:20 Goblet Squat Hold (Build)
10 Ring Rows (Easy)
10 EB Thrusters

3rds
6 Thrusters (Build)
6 Pullups
*Sprint pace, rest as needed*

WOD:
Open 18.5 /12.5 /11.6
Complete as many reps as possible in 7 minutes of:
3 thrusters (100/65)
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups

Posted on

December 6, 2017

CrossFit

Warmup:
3rds
20 Double Unders/Practice
10 Kips/Kipping Practice
10 Pushups
3 position Hang Squat Cleans (Build)

Strength:
Hang Squat Cleans
Level 1: Technique
Level 2: Heavy 3

WOD:
“Abe the Axe”
10, 9, 8, 7, 6, 5, 4, 3, 2, 1,
HRPU
C2B
20 Double Unders

9:30 AM BodyFit Canceled 12/06/2017

Posted on

May 12, 2017

Reminder: Happy Hour tonight Patron in the Fox Chapel Plaza.  Happy Hour starts when you get there and ends when Doug says it ends!  Don’t forget the best tortilla chips in the area.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 Kips/Kipping Practice
10 True Pushups
100m Jog

Strength:
DB Bench Press
All Levels: 5 x 5 (Straight)
*Compare to 4.21.17

WOD:
“Margaritas”
For Time
400m Run
10 C2B Pullups
300m Run
20 Burpees
200m Run
30 T2B
100m Run
40 Wall Balls

Posted on

March 10, 2017

FNL at Rising Six CF in Plum.  Train pulls out of Alpha at 5:30pm.  For anybody unable to make it tonight we will hold the Open workout tomorrow morning at 10am come #GETIT then!

Warm Up:
Get you chili warm
Shoulder Mobility
Hip Mobility

WOD:
“Cindy-ish”
Insprired by CF Linchpin
20min AMRAP
7 C2B Pullups
9 Push Press (75/95)
11 Wall Balls (20/14)

Posted on

November 1, 2016

CrossFit:

Warm Up:
Partner Mobility
PA Clean Warmup x 3
3 – position Clean x 3 (Build)

Strength:
Cleans
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, perfect reps

WOD:
12min EMOM
2 Hang Power Cleans (135/95)
2 Power Cleans
8 Situps

BodyFit:

WOD:
From CF Linchpin 10.24.16
100 Calorie Row
90 Wall Balls (20/14)
80 Calorie Row
70 Burpees
60 Calorie Row
50 T2B
40 Calorie Row
30 HSPU
20 Calorie Row
10 Bar Muscle up/C2B Pullups