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December 3, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side Goblet Loaded Lateral Side Steps
20 KB Russian Twists
6/arm Tall Kneeling Single Arm KB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×3 (Build)

WOD:
12min AMRAP
2,4,6,8….
DB Push Press (60/40)
Box Jumps (24/20)
Pull-ups

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side DB Goblet Loaded Lateral Side Steps
20 DB Russian Twists
6/arm Tall Kneeling Single Arm DB Press

WOD:
21-15-9
Cal AB
DB Push Press (50/35)
Rest 4min
21-15-9
Cals AB
Pull-ups
Rest 4min
30 Manmakers
*True Manmakers – Pushup-Row(R)-Row(L)-Thruster*

Barbell
DB Incline Bench 4×6
DB Pullovers
4×10
Superset 4x:
a) Max Rep Depth Push up
b) 20 Crunches
“W” Press 4×10

Posted on

November 21, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
:20 Ring Pulse or Iso Hold
5/arm EB 1/2 Kneel Landmine Press

Strength:
15min clock
4×5 St. Landmine Press
4×5 Strict Dips

Partner WOD:
20min AMRAP
20 Hang Power Cleans
20 Front Squats
20 Push Press
*Partners choose weight prior to WOD* (75/55) – (95/65) – (115/85) 1 work; 1 rest, split however

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10 Banded Front Rack Squats
10 Shoulder Scarecrows (change plate/light DB)
10 Goblet Press (light KB)
10 Banded Row

Partner WOD:
25min AMRAP
Partner 1:
10 DB Hang Cleans
10 DB Squat
10 DB Push Press
Partner 2:
400m Row
*Partners work simultaneously, switch when both have completed their work*

Barbell
Pendlay Row Heavy 5
Chin Ups 4×8
KB Pull-Through x 4
Superset 4x
a) Bench Dips 4×10
b) Double Bent over DB Row 4×10
Opt Trunk: Acc. 50 Hanging Knee Raise

Posted on

June 13, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday.

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
2/2 Leg Cradle Lunge Vert Flex/Ext
:15 Table Top Stretch
5 Strict No Jump Burpees
5/5 Lunge Jumps

Strength:
15 Minute Clock
4 x 8 Dips
4 x 6/6 Bulgarian Split Squats

WOD:
15 Minute AMRAP
20 Plate Lunges (45/25)
10 Burpee to Plate
10 Plate Touches

BodyFit 328

Warm Up:
Get your Chili Warm
3 Rounds
25 DU/DU Practice
10 Air Squats
5 Box Jumps
5 Athletic Burpees

WOD:
5 Minute AMRAP
Buy-in: 50 DUs
12 Dumbell Squats
4 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
8 Dumbell Squats
6 Burpee Box Jump Overs
Rest 5 Minutes
5 Minute AMRAP
Buy-in: 50 DUs
6 Dumbell Squats
8 Burpee Box Jump Overs

Posted on

May 28, 2019

Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you.

*For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can go as hard as they feel necessary. In short – be smart*

Warm Up:
Get Your Chili Warm
Hip/Shoulder DROM
WOD Setup

24min EMOM
Min 1: Calorie Row
Min 2: KBS – Russian (AHAP)
Min 3: Situps
Min 4: DB Push Press (Moderate)

Posted on

March 14, 2019

CrossFit

Warm Up:
Shoulder DROM
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
:15 Iron Man Hold
5 :02 Pause S2OH (Build)

Strength: Bench Press
Level 1: 3 x 5 (+5 lbs)
Level 2: 4 x 4 (Build)

WOD:
16 Min EMOM
Odd: 125m Row
Even: 8 S2OH (135/95)
*Weight should scaled appropriately for challenging, but unbroken sets*

BodyFit 303

Warm Up:
5min Double Under Practice
8min WAMRAP
10 Plate Touches (Build)
5 Strict No Jump Burpees
10 DB Push Press (Build to working weight)
10 Squat Progression

WOD:
Buy-in: 50/30 Cals Assault Bike
21 – 15 – 9
Ball Slam (25/20)
Burpee
21 – 15 – 9
DB Push Press (50/35)
DB Squat
Cash-out: 150 Double Unders (3:1)

Posted on

Setember 18, 2018

CrossFit:

Warm Up:
Overhead Prep & Ankle Circuit
3rds
25 Double Unders / Practice
8/8 Getup Situp
10 KBS – Russian (Build to WOD weight)
8 DB Push Press (Build)

Strength: DB Push Press
All Levels: 4 x 6 – Work to a heavy weight

WOD: “Android”
12min AMRAP
12/12 Single Arm DB Press
24 KBS – Russian (AHAP)
24 Double Unders (Lateral Hops)

Cool Down: 5min

BodyFit: 255

Warm Up:
5min Double Under Practice
3rds
8/8 Getup Situp
5 Box Jumps (AHighAP)
8/8 Single Arm Press (Build to WOD weight)

WOD: Courtesy of Off Street Parking
3-6-9-12-15-18
Single Arm DB Press (40/25)
Box Jump Over (24/20)
Rest 5min
18-15-12-9-6-3
Single Arm DB Press
Box Jump Over

Cool Down: 5min

Posted on

May 29, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working hard and great to get a chance to spend time afterwards enjoying each others company.

CrossFit and BodyFit 225:

*Today both WODs will be the same but please be smart with your intensity depending on how you feel after Murph.*

Warm Up:
Shoulder/Hip Mobility
8min WAMRAP
8/8 Bottoms Up KB Press
10 Air Squats
10 KBS – American
20 Double Unders /Practice

Trunk:
3rds
10/10 Standing Teapots
10/10 Russian Twists
10 V Up’s

WOD:
20min EMOM – :30 on :30 off
Min 1: KBS – Russian (AHAP)
Min 2: Box Jumps (24/20)
Min 3: DB Push Press (Moderate)
Min 4: Calorie Row
*This can be treated as an all out effort (I didn’t do Murph) or a recovery WOD (I did do Murph)

Posted on

August 10, 2017

Don’t forget Alpha Happy Hour tomorrow Cornerstone Restaurant in Aspinwall.  Join us for some drinks and laughs outside of the gym.  Festivities start when you get there!

CrossFit:

Warm Up:
Chubbs Sequence
3rds
:20 N2W HS Hold
5 Russian Babymakers + 10 Air Squats
10 Kips/Kipping Practice

Skill/Strength:
Pistols & HSPU
Level 1: Use time to find appropriate scale for workout
Level 2: 4 x 6 – 8

Partner WOD:
Games Triple G Chipper
2rds
100 Pullups
80 Situps
60 Pistols
40 Cal Row
20 DB Push Press (100/70)
*Work can be divided however partners decide

BodyFit: 128

Warm Up:
8min WAMRAP
25 Double Unders/Practice
7 EB Press
7 Ring Rows
14 Air Squats

WOD:
For Time
40 Cal Row
40 DB Press (40/30)
40 Cal Row
Rest 4min
For Time
10-20-30 -40 – Wall Balls
80-60-40-20 – Double Unders
Rest 4min
2rds
50 KBS – Russian (AHAP)
25 Box Jumps (24/20)

Posted on

June 15, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Kips/Kipping Practice
4 :05 HS Hold :03 Eccentric
4 Broad Jumps

Trunk:
3rds
3 way Pillar Series
10/10 MB2T

Partner WOD:
“Daniel”
20min  AMRAP
30 Box Jumps
20 DB Push Press (45/25)
30 Pullups
*Work can be split any way

BodyFit 113:

Warmup:
8min WAMRAP
10 Kips/Kipping Practice
:20 HS Hold
4 Broad Jumps

Trunk:
3rds
3 way Pillar Series
10/10 MB2T

Partner WOD:
“Daniel”
20min  AMRAP
30 Box Jumps
20 DB Push Press (45/25)
30 Pullups