Posted on

November 30, 2018

Warmup:
3 x Deadbugs 1:00 on/off
3rds
10 Banded Straight Arm Pushdowns
10 BB Good Mornings
10 KB Snatch Warmup
5 Deadlifts (Build)

Strength:Deadlift
Level 1 – 1×5 (+10)
Level 2- 8 min AMRAP
1 every :60
*Same weight as 11-21-18*

WOD:
Choose your adventure

A) 4 Rounds
25 Calories Assault Bike
10/10 KB Snatch (53/35)

B) Flex
4 Rounds
8 DB Pullovers
8/8 Single Arm Row
THEN: Buddy Curls

Posted on

October 23, 2018

CrossFit: 

Warm Up:
3rds
PA Clean Warmup (Build)
5 Box Jumps (AHighAP)
Rack Mobility – Individual

Strength: Low Hang Clean
Level 1: Technique
Level 2: Set of 3

WOD: “The Waltz”
Every 3min x 4
5 Power Cleans (135/95)
10 Box Jumps
15/10 Cals AB

BodyFit: 265

Warm Up:
8min WAMRAP
:15 Lunge Hold (R&L)
10 KBS (Build)
8 True Pushups
6 Box Jumps

Skill: KB Snatch

WOD:
For Time
60 Box Jumps (24/20)
30/30 KB Sntach (53/35)
60 KBS – American
30/30 Goblet Lunges
60 HRPU
*Every 4min 20/14 cals on AB/Rower*

Posted on

October 3, 2018

Event Reminder: Alpha Happy Hour this Friday October 5th at Strange Roots brewery in Millvale (located right off the exit from Rt 28).  Be there or be square.

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
10/10 Bottoms Up Press
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 BB Step Up

WOD: “Unicycle”
8min AMRAP
D&B Waiter Walk
6/6 KB Lunges (Goblet)
D&B Suitcase Walk
6/6 KB Snatch

Cooldown: 5min

Posted on

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 Jumps

Skill:
KB Snatch

For Time
40-20-10
KB Snatch
Box Jump overs
*5 min Rest
40 Burpees
40 T2B
*5 min Rest
500 m Row
40 Cal AD
300 m Run
200  m Row
10 Cal AD

 

Posted on

March 29, 2017

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 3-position Snatch x 2 (Build)
3 Snatch w/ :02 hold in catch (Build)

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3

Skill:
KB Snatch

WOD:
“Ride or Die”
40 KB Snatches (AHAP)
200m Run
30 KB Snatches
200m Run
20 KB Snatches
200m Run
10 KB Snatches
200m Run