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April 23, 2019

CrossFit

Warm Up:
Overhead Prep
Split Jerk Footwork
3rds
5 :02 Pause Jerks
10 KBS (Build)
5 High Box Jumps

Strength: Jerks
Level 1: Technique
Level 2: Find a Heavy 3

WOD: “He hates these cans!”
A: Every :30 for 10 Rounds
1 Push Jerk
1 Split Jerk
B: 150 Russian KBS for Time

BodyFit 315

Warm Up:
Ankle Circuit
8min WAMRAP
:20 N2W HS Hold
10 Kips / Kipping Practice
10 Plate Touches
20 Double Unders / Practice

7 Minute AMRAP
50 DU (3:1)
30 Ball Slams (25/20)
10 C2B
5 Minute Rest
2rds
8 Wall Walks
20/20 Russian Twists
5 Minute Rest
For Time
400m Farmers Carry (AHAP)

Posted on

April 10, 2019

Warm Up:
OH Prep
Split Jerk Footwork
8min WAMRAP
5 :02 Pause Jerks (Build)
10/10 Standing Teapots (Heavy)
5 High Box Jumps

Strength: Jerk
Level 1: Technique
Level 2: Find a Heavy 5
*Split or Push Jerk*

WOD: “La Calavera”
6 Rounds for Time
10/10 Alternating Single Arm DB Press (40/25)
10 Box Jumps (24/20)
100m Run

Posted on

January 2, 2019

Happy New Year Alpha family! The holidays are over and it’s time to get to work on making 2019 great. Excited to be a part of process. Let’s do this!

Warm Up:
3rds
PA Clean Warmup (Build)
:10 Superfriend + 4 Front Squat
Split Jerk Footwork
Then
3 position clean + 3 Jerks (Build)

Strength: Clean and Jerk
All Levels: Sets of 3
*Focus is improved technique*

WOD: 10min EMOM or failure
3 Power Clean (155/115)
3 Front Squat
3 Jerk
*Goal is 10rds or until you hit failure*

Posted on

June 1, 2018

Tomorrow we kick off Friends and Family Week with an open community workout; all are welcome, no experience necessary.  There will be no cap on classes we will accommodate as many people as we need to.  Tell your friends, family, co-workers, whomever has asked and show them why you love Alpha!

Warm Up:
Get Your Chili Warm
3rds
Overhead /Wrist Mobility
PA Clean WarmUp
5 Box Jumps (AHighAP)
3 position Snatch (Build)

Partner WOD:
“Thor and Loki”
20min AMRAP
400m Shuttle
50 Power Clean (135/95)
40 Jerk
30 Snatch
*Shuttle alternate every 100m
*Barbell work can be split however

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

September 12, 2017

CrossFit:

Warmup:
Rack  Mobility
PA Clean Warmup x 2
Super Friend stretch + 4 FS x 2
3 position Squat Clean x 3 (Build)

Strength:
Clean
Level 1: Technique / Heavy 3
Level 2: 3 x 3 (Build)

WOD:
“The Camel Complex”
5 x 3min rest
2 Hang Cleans
2 Cleans
2 Front Squat
2 Jerks
*Rest 3min between complexes and build in weight

BodyFit 137
Warmup:
Chubbs Sequence
3rds
25 Double Unders/Practice
:20 Nose to Wall HS Hold
15 Air Squats
10 Kips/Kipping Practice

WOD:
7 min AMRAP
50 Double Unders (3:1)
30 Goblet Squat (50/35)
10 T2B
*5 min Rest
2 Rounds
8 Wall walks
40 Situps
*5 min Rest
400 m Farmer Carry (AHAP)

* BodyFit 040 Retest 09/13/16

Posted on

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: 100 DU

BodyFit 115:

Warm Up:
Heat Yo Meat
3rds
10/10 Getup Situp
15 KBS – American

10rds
:30 work/:30 rest
Meter Row
DB Snatch
Ball Slams
*10rds of each movement is completed before moving on
**Score is total meters/reps of each movement
Retest 11/10/2016