October 5, 2017

CrossFit Warmup: 7min WAMRAP 10 Scap Depressions 15 Air Squats :20 Table Top Stretch 4 Broad Jumps Strength: Alternating EMOM Even – 5 Strict Pullups Odd – 10 Ring Dips Partner WOD: “Pot and Kettle” 50 Power Cleans (135/95) 400 m Run 100 Box Jumps (24/20) 200 m Run 50 T2B 400 m Run 100…

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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…

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August 11, 2017

Alpha Happy Hour Tonight Cornerstone Restaurant in Aspinwall.  Festivites begin when you get there, see you after the evening classes! Warm Up: PA Snatch Warmup x 2 Overhead/Wrist Mobility 3 Snatch Balance x 3 (Build) 3 position Squat Snatch x 3 (Build) Strength: Snatch Level 1: Technique / Heavy 3 Level 2: Heavy 1 –…

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July 28, 2017

Warmup: Rack Mobility 2rds PA Clean Warmup 4 Athletic Burpees Then 3 position Hang Clean x 3 (Build) Strength: All Levels: Hang Clean 8 min EMOM 2 Reps at same weight as 07/13/2017 WOD: “Daily Double” 7 min AMRAP 7 Box Jumps (20/14) 7 Burpees 7 Power Cleans (115/85)

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July 19, 2017

Warmup: 3rds 1:00 Deadbug PA Clean Warmup 10 Scap Retractions 10 EB Good Mornings Strength: DeadLift Level 1: 1×5 (+10) Level 2: 4×4 @ 95% *07/07/17 WOD: “Windmill” 12-9-6 Power Clean (155/115) Lateral Hops over bar

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June 23, 2017

Alpha Reminders: NO 10am class tomorrow so that we can travel to CF Mt. Lebanon to cheer on DJ and Mouse in the Legends of Lebo competition.  We’ll be carpooling if anybody is interested. Saturday night Alpha Happy Hour at the Fox Chapel Yacht Club with everybody’s favorite disco cover band Dancing Queen.  Meet up…

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June 14, 2017

Warmup: Ankle Circuit 2rds PA Clean Warmup 8/8 Single Arm KB Press 30 Double Unders Then 4 x 3 position clean (Build) Strength: Power Clean Level 1: Heavy 3/Technique Level 2: Heavy 3 – 10min clock Then 1 every :30s for 7 min WOD: “Ballin’” 3 Rounds 10/10 DB Snatch (40/20) 20 Wallballs (20/14) 40…

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April 12, 2017

Warm Up: Rack Mobility PA Clean Warmup x 2 3 position clean x 4 (Build) Strength: Clean Level 1: Technique Level 2: 5 x 2 (Build) *Focus is pull under and catch WOD: “Special J” 10-8-6-4-2 Power Clean (135/95) B.O.B 100m-200m-300m-400m-500m Shuttle Run

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February 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…

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January 17, 2017

CrossFit: Warm Up: 3rds PA Clean Warmup Child’s Pose Progression Then 4 x 3-position clean (Build) Strength: Power Clean Level 1: Technique Level 2: Heavy 3 *Focus on pull under bar WOD: “Playoff Run” 10-8-6-4-2 Hang Clean (135/95) Push Jerk *30 Double Unders (3/1) after each round BodyFit: Trunk: 3rds 10/10 Getup Situp 10/10 Standing…

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