Posts Tagged ‘OHS’
March 9, 2018
Week 3 of the Open and boy do we have a doozy! Excited to see you all attack this workout today and tonight. Warm Up: Ankle Circuit 3rds 10 Kips/Kipping Practice 10/10 Single Arm Press 10 EB OHS WOD: Open 18.3 For Time 2rds 100 Double Unders 20 OHS (115/80) 100 Double Unders 12 Ring…
Read MoreJanuary 29, 2018
Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 10 Banded Pullaparts 20 Air Squats / 10 EB FS / 10 EB OHS 7 Strict No Jump Burpees Strength, DB Bench Press All Levels: 4 x 7 (Straight) *Same weight 1.18.18* WOD: “Sherwoods Forest” 9-15-21 Bar Facing Burpees OHS (95/65)
Read MoreDecember 29, 2017
Don’t forget this evening is the Alpha Holiday Party at Pub 333 in Oakmont. Festivities will begin at 7pm, hope to see you all there! NO 5:30pm class this evening. Standard schedule tomorrow.  CrossFit: Warm Up: Shoulder/Hip Mobility 3rds 10 Banded Pullaparts 10 Wall Balls 5/5 Dynamic Pushups 10 EB OHS Strength: DB Bench Press…
Read MoreNovember 30, 2017
CrossFit Warmup: PA Snatch Warm Up x 3 Overhead/Wrist Mobility 5 Snatch Balance + OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD: “The Wall” 20-15-10-5 OHS (95/65) 10-20-30-40 Wallballs BodyFit 170 Warm Up: Get Your Chili Warm 4rds of “Cindy” WOD: Tabata – 8 Rounds (Rest 1 min btwn…
Read MoreAugust 7, 2017
This coming Friday we will hold our August Happy Hour at Cornerstone Restaurant in Aspinwall. Â If you are free Friday evening join and spend some time with your fellow Alpha members outside of the gym. Â Party starts when you get there, we’ll be down following evening classes. Warm Up: Chubbs Sequence Ankle Circuit 3rds 20…
Read MoreMay 1, 2017
Warm Up: Chubbs Sequence Partner Mobility 3rds :30 Goblet Squat Hold :30 HS Hold 8 OHS – PVC – EB – LW Strength: Overhead Squat All Levels: 5 x 5 (Build) *Goal is perfect position not weight WOD: Courtesy of Deuce Gym “Venice Beach” For Time 1mile run 50 Back Squat (135/95) 30 Burpee to…
Read MoreApril 5, 2017
Warm Up: Chubbs Sequence 3rds 10 Face Pulls 5/5 Dynamic Pushups 10 EB BTN Press 10 OHS Skill: Pistol Progression Tres Strength: Bench Press Level 1: 3RM Level 2: 1RM – Go get a PR! WOD: “Nancy” 5rds 400m Run 15 OHS (95/65) *20min cap
Read MoreFebruary 24, 2017
Tonight is the night, FNL will begin between 6 and 6:30pm. Â Heats will be set up based off of when you arrive so if you want to go first get here early. Â Looking forward to spending the next few Friday’s together. Warm Up: 5min Rope Warmup 3rds Barbell Complex 5 Hang Snatche 5 Snatch Balance…
Read MoreOctober 31, 2016
Happy Halloween! Warm Up: Squat Prep 3rds 15 KBS 10 Strict Pullups 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 3RM – This is a test, go get a PR! WOD: “Tootsie Roll” 21-15-9 OHS (115/95) KBS – American (AHAP)
Read MoreJanuary 7, 2014
First and foremost great work everybody. Â Lots of PR’s on the board today and it’s a representation of all the hard work you all have put in over the last 2 months. Â There will be a couple more tests this week and then we will be starting a new strength program next week, remember we…
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