December 6, 2019

By Alpha Athletics Crossfit 412 | December 5, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…

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April 23, 2019

By Alpha Athletics Crossfit 412 | April 22, 2019

CrossFit Warm Up:Overhead PrepSplit Jerk Footwork3rds5 :02 Pause Jerks10 KBS (Build)5 High Box Jumps Strength: JerksLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “He hates these cans!”A: Every :30 for 10 Rounds1 Push Jerk1 Split JerkB: 150 Russian KBS for Time BodyFit 315 Warm Up:Ankle Circuit8min WAMRAP :20 N2W HS Hold10 Kips / Kipping…

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October 9, 2018

By Alpha Athletics Crossfit 412 | October 8, 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…

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September 7, 2018

By Alpha Athletics Crossfit 412 | September 6, 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…

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August 3, 2018

By Alpha Athletics Crossfit 412 | August 2, 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…

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July 26, 2018

By Alpha Athletics Crossfit 412 | July 25, 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…

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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…

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March 23, 2018

By Alpha Athletics Crossfit 412 | March 22, 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…

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December 6, 2017

By Alpha Athletics Crossfit 412 | December 5, 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

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May 12, 2017

By Tony Fusaro | May 11, 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…

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