June 30, 2017

Warmup: 800m Run 3rds 10 Banded Pullaparts 10 True Pushups 10 KBS – American (AHAP) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 1 @ 80 % Max Reps WOD: 12 min EMOM Min 1: 10 Ball Slams Max burpees Min 2: Rest

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June 29, 2017

CrossFit: Warmup: Chubbs Sequence 3rds 2/2 Seesaw Walks 10 Goblet Squats (Moderate) 5 Power Cleans (Build) 5 Push Press Strength: Pistols All Levels: 3 x 6-8 Partner WOD: “Pam and Tommy Lee” 30-20-10 A) Cal Row/B.O.B B) Cleans/Wall Balls C) Jerks/Pullups *(135/95) BodyFit 117: Warm Up: 4rds of “Cindy” Then Accumulate 30 T2B or 60…

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June 28, 2017

CrossFit: Warmup: 4x Deadbugs :40/:40 Then 3rds 10 Strict Pulls 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: Every :30 sec for 15 min @ 90% (06/16/17) WOD: ” Cal Assault Bike (15/12) Driveway hill Run Cal Assault Bike (10/8) Driveway hill Run Cal Assault Bike (5/4) Driveway hill Run Hump…

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June 27, 2017

CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10/10 Single Arm KB Press :10 Table Top Hold 10 KBS – American Strength: All Levels: HSPU 4 x 6-8 WOD: “Fore” 18 min AMRAP 18 KB Snatch 9 Dips 100 m Run BodyFit 116: 3rds 10 Kips/Kipping Practice 10/10 Single Arm KB Press 4 Broad…

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June 26, 2017

Last Day to sign up and receive a t-shirt for the Pirate game and tailgate party on Saturday July 15th.  Signup on the blue cubbies in the gym. Warmup: 2rds PA Clean Warmup 10 Kips/Kipping Practice 10 Goblet Squats (Heavy) Then 10min clock to warm up Clean Strength: Squat Clean All Levels: 1 Rep Every…

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June 23, 2017

Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up…

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June 22, 2017

CrossFit: Warmup: 3rds 25 Double Unders/Practice 10 Kips/Kipping Practice 10 Goblet Squat 10 EB Press Strength: Strict Press Level 1: 3 x 5 (+2.5) Level 2:  4 x 4 (Build) WOD: “Miss Fit-ness ” Buy In: 800 m Run 5 Rounds 6 T2B 5 Deadlifts (135/95) 4 Power Cleans 3 Jerks 2 Front Squats Cash Out:…

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June 21, 2017

Warmup: Heat Yo Meat Trunk: 3rds 10/10 Getup Situp 10/10 Standing Teapots Partner WOD: “Ping Pong” 20 min AMRAP 200m Run 10 Pullup 10 Pushup 10 Box Jumps *Alternate movements, both run together Hump Day Pump: Rack Pulls 4 x 8 (Bulid) Double DB Bent Over Row 4 x 10 (Heavier pair each set) Finisher:…

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June 20, 2017

CrossFit: Warmup: PA Snatch Warmup x 2 Skill: KB Snatch Strength: Snatch Level 1: Heavy 3 Technique Level 2: Heavy 3 1 Rep every :30 for 7 min WOD: “Heavy Load ” 6 Rounds 60 Ft DB Waiter Carry 10 DB Snatch (50/35) 60 Ft DB Suitcase Carry 10 KBS Russian (AHAP) *Alternate arms each…

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May 19, 2017

Warm Up: 3rds Deadbug :45 10 Weighted Good Mornings (Build) 6 Bent Over Barbell Row (Build) 3 Speed Deadlifts (Build) Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: 5 x 1 (Build) *Level 2 NO failed reps Choose Your Own Adventure: Flex Sesh: 4 Rounds 8 OH DB Tricep Extension 8/8 DB Bicep…

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