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March 20, 2019

Don’t forget FNL post party this Friday following the WOD. Bring a side and come hang out with your fellow Alphaholics and celebrate kicking ass in the 2019 Alpha Open!

Warm Up:
Shoulder/Rack Prep
2rds
PA Clean Warmup (Build)
5 Athletic Burpees
3 position Clean
5 Pullunders

Strength: Hang Power Clean
Level 1: Technique
Level 2: 5 x 5 (Build)

WOD: “Spring Cleaning”
0-5 Minute
40 Hang Power Cleans (135/95)
5-10 Minute
30 Power Cleans
10-15 Minute
20 Squat Cleans

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January 24, 2019

Don’t foget tomorrow is our first Happy Hour of the year at Zone 28 aka Harmarville Lanes. Family, friends, sig O’s are welcome. Hope to see you all there!

CrossFit:

Warm Up:
3rds
8/8 Bottoms Up KB Press
10 Wall Drill
5 :02 Pause Push Press (Build)
10-8-6 Hang Power Cleans

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Heavier than 1.16.19*

Skill: Row Review

Partner WOD: “CatDog”
500m – 400m – 300m – 200m – 100m
Row
15-12-9-6-3
Hang Power Clean (135/95)
*Follow the leader style*

BodyFit: 289

Warm Up:
Dynamic Warmup
10min WAMRAP
20 Double Unders / Practice
15 Squat Progression (Air Squat – MB Thruster – Wall Ball)
10 KBS – Build to working weight
10 DB Press – Build to working weight

WOD:
20min AMRAP
20 Wall Balls (20/14)
20 Ball Slams
20 Situps
20 DB Press – (40/25)
20 KBS – Russian (AHAP)
*Every 2min 15 Double Unders / Lateral Hops*

Posted on

January 8, 2019

CrossFit:

Warm Up:
3rds
25 Double Unders / Practice
5/5 Pillar to Press
Wall Drill
5 Hang Cleans + 5 :03 Pause Push Press (Build)

Strength: Push Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 7 (Build)

WOD:
For Time
50 Double Unders (3:1)
25 Hang Power Cleans (115/85)
50 Double Unders
25 Push Press
50 Double Unders
25 Burpees


BodyFit: 284

Warm Up:
8min WAMRAP
10 Air Squats
5 Strict No Jump Burpees
10 KBS (Build to working weight)
5 Broad Jumps

Trunk:
3rds
:40 Plank with pushup
10/10 MB2T

WOD:
5rds
15 Box Jumps
15 KBS – American (AHAP)
15 Wall Balls
15 Burpees
*Compare to BF 068 from 12.29.16

Posted on

May 8, 2018

CrossFit:

Warm Up:
Shoulder DROM
3rds
PA Clean Warmup (Build)
Lateral Hops
Rack Mobility
Then
3 position Hang Clean x 3 (Build)

Strength: Clean
Level 1: Technique
Level 2: Heavy 2

WOD:
“Hanging On”
10-1 Hang Power Clean
1-10 Lateral Hops (R+L=1)

BodyFit: 219

Warm Up:
500m Row
3rds
10 Feet Elevated Ring Rows
10/10 MB2T
10 KBS – American (Build)

WOD:
3rds
5min AMRAP
15 Ball Slams
15 Calorie Row
*Rest 3min

Posted on

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

Posted on

January 5, 2018

CrossFit:

Warm Up:
3rds
:45 Deadbug
PA Clean Warmup (Build)
10 Feet Elevated Ring Rows

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: Heavy 5

WOD:
“Grand Prix”
10rds
5 Deadlift (135/95)
5 Hang Power Clean
5 Front Squat
*Each round must be unbroken*

BodyFit: 183

Warm Up:
Get Your Chili Warm

Trunk:
2rds
3-way Pillar Series
10/10 MB2T

WOD:
6rds
Min 1: Max Wall Balls
Min 2: Max Burpees
Min 3: Max Cal AB
Min 4: Rest

Posted on

December 14, 2017

CrossFit

Warmup:
3rds
10 Scap Depressions
5/5 Knee Hug Lunge Step
PA Clean Warmup

Strength:
Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary*
Odd: 5/5 Split Squats

WOD:
“Alvin, Simon, & Theodore”
Teams of 3
7 in AMRAP
50 Push Press (95/65)
50 Push Press (115/80)
50 Push Press (135/95)
Rest 3 Minutes
50 Front Squat (95/65)
50 Front Squat (115/80)
50 Front Squat (135/95)
Rest 3 Minutes
50 Hang Power Clean (95/65)
50 Hang Power Clean (115/80)
50 Hang Power Clean (135/95)

BodyFit 174

Trunk:
2rds
:30 Side Pillar – R
10/10 Partner Russian Twists
:30 Side Pillar – L
10 Straight Leg Lifts

2rds
5 min AMRAP
10 Wall Balls (20/14)
10 KB Swings (53/35)
3 min Rest
5 min AMRAP
10 Boxjumps
10 Pushups


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August 17, 2017

CrossFit: 

Warm Up:
Chubbs Sequence
8min WAMRAP
:25 HS Hold
15 Air Squats
10 Kips/Kipping Practice

Strength:
All Levels
Pistols – 4 x 6-8
Pullups – 4 x 5
*Add weight if necessary*

WOD:
“Now We Go”
3rds
200m Run
21 Pullups
200m Run
15 T2B
200m
9 HSPU

BodyFit: 130

Trunk:
3rds
10/10 Russian Twists
10/10 Standing Teapots

WOD:
For Time
100 Wall Balls
80 Cal Row
60 Hang Power Clean (95/65)
40 Bar Facing Burpees
20 HSPU

Posted on

July 31, 2017

A couple testers this week! Let’s see if we’re stronger!

Warmup:
3rds
Wall Stretch
:10 Superfriend + 4 FS (Build)
10 Scap Depressions
3 position Hang Clean (Build)

Strength:
Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 RM
This is a test – go get a PR!

WOD:
“Pool Boy”
5 min AMRAP
5 Hang Power Clean (95/65)
5 Pullups