Posts Tagged ‘HSPU’
March 17, 2017
Happy St. Patrick’s Day all. Â Tonight FNL is back at Alpha, hope to see you all there. Â Perhaps we can share a green beer afterwards. Also, I’ve changed my mind at the last minute and decided to use 17.4 as the workout all day tomorrow. Â It will be fun but it’s definitely a doozy! Warm…
Read MoreMarch 3, 2017
Week 2 of The Alpha Open! Â Remember no 5:30pm class we’ll be getting ready for FNL. Â Come join us and cheer on your fellow Alphaholics as they complete the second week of the CrossFit Open. Warm Up: 3rds :30 Nose to Wall HS Hold 10 Scap Depressions 3 x 3-position clean (Build) Strength: Strict Pullups…
Read MoreFebruary 17, 2017
Warm Up: 3rds :25 Nose to Wall HS Hold 10 Scap Depressions PA Clean Warmup 10/10 Partner Russian Twists Strength: All Levels Strict Pullups & Strict HSPU – 4 x 5 *Add weight if necessary WOD: “Building Blocks” 21 Hang Cleans (115/95) 21 Rotational Ball Slams 15 Power Cleans (135/95) 15 Rotational Ball Slams 9…
Read MoreFebruary 16, 2017
CrossFit: Warm Up: 500m Row – Easy pace 3rds :45 Deadbug :25 HS Hold 10 KB Good Morning (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Clean Pulls Level 2: 3 x 5 *Weight should be 100+% of 1 RM Clean WOD: Open 16.4 55 Deadlift (225/155) 55 Wall Balls (20/14) 55 Calorie Row…
Read MoreFebruary 2, 2017
Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout. Â Come enjoy and evening and meet others in the Pittsburgh CF community. CrossFit: Warm Up: Wrist Mobilty Shoulder DROM 2rds PA Snatch Warmup PA Clean Warmup Partner WOD: “Roethlisberger & Holmes” 6 min AMRAP 1, 2, 3, 4, 5… Snatches (75/55) *Each partner must complete each…
Read MoreJanuary 31, 2017
Reminder: Friday 6:30pm joint workout with Rising Six CF. Â Come workout or just hang out and meet other members of the Pittsburgh CF community. Â WODs will accommodate all levels and evening is meant to be fun and relaxed. Â See coaches with any questions. CrossFit: Warmup: 3rds :25 Nose to Wall HS Hold 10 Reverse Shrugs…
Read MoreJanuary 19, 2017
CrossFit: Warm Up: Wrist Mobility 4rds :20 Nose to Wall HS Hold 10 EB Strict Press 4 Broad Jumps Strength: HSPU All Levels: 4 x 6-8 Partner WOD: “Barnum and Baily” 20min AMRAP 50 Ball Slams 50 Box Jumps 50 KBS – American 400m Shuttle *Work can be broken up however partners want BodyFit: 074…
Read MoreDecember 23, 2016
Holiday Schedule: Saturday December 24th – 9am only (No class cap, we will accommodate everybody) Monday December 26th – Closed Warm Up: Get your chili warm and set up WOD: “12 Days of Christmas: Alpha Edition” 1 Deadlift (155/115) 2 HSPU 3 Power Cleans (115/115) 4 KBS (53/35) 5 Pullups 6 Box Jumps (24/20) 7…
Read MoreDecember 20, 2016
CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice 4 :05 HS Hold with :03 eccentric 10 Scap Depressions Strength: All Levels: 3 x Max Rep Strict Pullups *Compare total and scale to 11.9.16 Partner WOD: “Clark and Ellen” 20min AMRAP 1 HSPU 3 Ball Slams 5 Double Unders (3:1) *Add 1 HSPU, 3 Ball…
Read MoreDecember 15, 2016
Don’t forget this Saturday December 17th is the Alpha Christmas Party at the Walnut Grill in the Waterworks. Â Festivities will begin at 7:30 and they’re will be complimentary light appetizers available to set a base for the beverages to be consumed. CrossFit: Warm Up: Wrist Mobility Partner Mobility PA Snatch Warmup x 3 Strength: Snatch…
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