CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 1 Wall Walk 10 KB Sumo RDL 5/arm 1/2 Kneel Bottom Up KB Press :30 Hollow Body Flutter Kicks Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 4×4 (Build) Partner WOD: 20min AMRAP 3 HSPU 6 KB Snatch 9 KBS – Russian *Alt. Snatches each round* BodyFit…

Read More

CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…

Read More

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…

Read More

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)…

Read More

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…

Read More

Warmup: 7min WAMRAP 10 True Pushups 10/10 Walking Lunge 10 KBS – American – Heavy Strength: DB Bench Press All Levels: 4 x 6 (Build) Skill: KB Snatch – 10min WOD: “Choose your Path” 6 Rounds 10 KB Snatch (R/L- AHAP) 10 KB Walk Lunge *200 m Run Penalty if KB is put down

Read More

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…

Read More

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…

Read More