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December 3, 2018

Warmup:
Squat Prep
3rds
2/2 Knee Lunge Step Vert Flex Ext
10 KB High Pull (AHAP)
10 Ring Rows
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3×5 (+5)
Level 2: Cluster
3 x 1 x 3 / :15, :30, :45

WOD:
“Santa’s Sacks”
10min AMRAP
10 DB Hang Cleans (50/35)
10/10 Split Squat (BW)
10 Ball Slams

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February 19, 2018

Don’t forget this coming Friday evening will be the first Friday Night Lights for the 2018 Alpha Open.  The Alpha Open is how we participate in the worldwide CF Open that begins this Thurs.  We will be talking a lot this coming week about how and why you should consider participating but just know it is a fun event to do with your fellow Alphaholics.  If you haven’t already signed up there will be a board at the gym for you to add your name and tshirt size.  The coaches will answer any questions you have this week so don’t be afraid to ask.

Warm Up:
Squat Prep
3rds
6 Strict Pullups
:25 Goblet Squat Hold
8 EB Thrusters
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3RM
Level 2: 1RM
Let’s see some PR’s!

WOD:
“Seagull”
5min ARMAP
Cluster (135/95)

Posted on

February 12, 2018

Warmup:
Squat Prep
3rds
10 Kips/Kippin Practice
5 Box Jumps (30/24)
10 EB OHS
5 :03 Pause Squats (Build)

Strength:
Back Squat
Level 1: 3×5 (+5)
Level 2: 3 Clusters
1 Cluster – 1 rep with :15 – :30 – 3- 5min rest

WOD:
“All that Jazz”
20 OHS (135/95)
40 T2B
60 Box Jump (24/20)
*Work can be done in any order/rep scheme*

 

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January 11, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh!

CrossFit

Warmup:
Get Your Chili Warm
3rds
PA Clean Warmup (Build)
10 Plate Touches
10 Thrusters

Partner WOD:
“Hard Pass”
100 Cal Row
100 Deadlift (135/95)
80 Calorie Row
80 Hang Power Clean
60 Cal Row
60 Front Squats
40 Cal Row
40 Jerk
20 Cal Row
20 Clusters

BodyFit 185

Warm Up:
Get Your Chili Warm
3rds
10 Pushups
15 Airsquats
20 Moutain Climbers

6 Rounds
Min 1: Max Wallballs
Min 2: Max Burpees
Min 3: Calorie Assault Bike
Min 4: Rest

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August 18, 2017

Warm Up:
Rack/Wrist Mobility
PA Clean Warmup x 2
3 position Squat Clean + 3 Thrusters (Build) x 3

Strength:
Cleans
Level 1: Technique / Heavy 3
Level 2: Heavy 1
*Not a RM test, work to heavy quality single*

WOD:
“The Leprechaun”
5min AMRAP
Cluster (115/85)
*Cluster – Squat Clean Thruster*