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October 11, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.*

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Knee Hug Lunge Step
5/5 Pillar with arm reach
Hip Mobility
:10 AB Sprint

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6/6 Weighted Lunges

WOD: “LATT”
5rds
:30 AB Sprint
Rest 2min
*Score is total calories

BodyFit: 262

Warm Up:
8min WAMRAP
Hip Mobility
10 Kips / Kipping Practice
10 Plate Touches
10 Air Squats

WOD:
4rds
Min 1: Max Wall Balls
Min 2: Max Situps
Min 3: Max Ball Slams
Min 4: Max Pullups
Min 5: Max Cals AB
Min 6: Rest

 

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October 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 (Build)
*Heavier than 9.21*

Choose Your Own Adventure:

Partner WOD:
For Time – Total Work
75 Cals AB
75 Burpees
*Both partners can work at the same time*

Flex:
4x
8 Bicep Curl to Arnold Press
8/8 Single Arm DB Row
Finisher: 50 Straight Leg Lifts

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September 27, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*

Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*

BodyFit: 258

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches

WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower

 

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September 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
5 Strict No Jump Burpees
10 KBS (Build to working weight)

Partner WOD:
30min AMRAP
50 Wall Balls (20/14)
50 Double Unders (3:1)
50 KBS – American (53/35)
50 Cals AB
50 Burpees
50 Double Unders
*Partners rotate every min*

 

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September 21, 2018

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only.

Warm Up:
3rds
10 Banded Pullaparts
:15 Hollow & Arch Holds
10 Kips /Kipping Practice

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x3 (Straight)
*Heavier than 8.14.18*

WOD: “Remix”
Workout performed using tabata intervals
5rds
T2B
Box Jumps (24/20)
Pullups
Cals AB
Rest 1min

Cool Down: 5min

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September 14, 2018

Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
10/10 MB2T
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Straight)
*90% of 3RM*

Choose Your Own Adventure:

WOD:
100 Cals AB
*1:00 on / 1:00 off*

Flex Sesh:
4rds – Circuit style
8/8 Hammer Curls
16 Straight Arm Pushdowns
8 Evil Wheels

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September 6, 2018

CrossFit:

Warm Up:
Squat Prep
Then
Tabata Goblet Squat x 8 (Moderate)
Tabata American KBS x 8 (Moderate)

WOD: 18min EMOM
Min 1: 15 Wall Balls
Min 2: 12 Ball Slams
Min 3: 9/6 Cals AB

BodyFit: 252

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x for completion, increase intensity
5 Wall Balls
5 Ball Slams

WOD:
10-20-30-40-30-20-10
Wall Balls
Ball Slams
Double Unders (3:1)

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September 4, 2018

CrossFit: 

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
15 KB High Pull
5 Strict No Jump Burpee

Strength: 10min EMOM
Even: 6 Strict Pullups
Odd: 6 Dips
*Add weight if necessary*

WOD: “Level Up”
For Time
2rds
20/20 Hang DB Snatch (55/40)
30 Burpee to Plate
20 T2B

BodyFit: 251

Warm Up:
Shoulder DROM
3rds
15 KBS – American (Build)
5 Strict No Jump Burpees
10/10 Over and Backs
:15 AB Sprint

Skill: DB Hang Snatch

WOD:
For Time
3rds
30 Hang DB Snatch
30 Burpee Over DB
30 Situps
30 Cals AB

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August 30, 2018

CrossFit: 

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x :10 Superfriend + 4 FS (Build)
3 x :15 Hollow Hold
3 x :15 Superman Hold

Partner WOD: “A man and his dog”
20min Clock
0-5min – AMRAP Double Unders / Lateral Hops
5min-10min – AMRAP Front Squat (135/95)
10min-15min – AMRAP MB2T (R+L=1)
15min-20min – Max Cals AB
*Score each round individually*
*Work may be split up however pair decides*

BodyFit: 250

Warm Up:
Get Your Chili Warm
Shoulder Prep
3rds
10 KBS – American (Build to working weight)
:40 Plank with pushup

WOD:
30min – :30 on / :30 off
KBS – American (53/35)
HRPU
Cals AB

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August 24, 2018

Warm Up:
Deadbugs 1:00/1:00 x 3
3rds
8 BB Good Mornings
8 Austrailan Pullups
5 Box Jumps (AHighAP)
5 Deadlifts (Build to heavy)

Strength: Deadlift
Level 1: 3RM
Level 2: 1RM – Go Get a PR!

Choose Your Own Adventure:

WOD: Faceoff Retest
For Time
250m Row
20 Cals AB
12 Burpees

Flex Sesh:
4x Superset
8 Hex Press – AHAP
8 DB Pullovers – AHAP
Then
4 x 8/8 Hammer Curls