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November 29, 2018

CrossFit:

Warmup:
3rds
10 Scap Progression
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 Strict No Jump  Burpees
10 EB Thrusters

Strength: 15min clock
4×6 Strict Pullup
4×6/6 Weighted Lunges

WOD:
“Styx and Stones”
40 Calorie Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Calorie Row

BodyFit 275:

Warm Up:
3rds
25 Double Unders / Practice
10 KBS (Build to working weight)
10 Straight Leg Lifts
15 Air Squat

WOD:
0-10:00 minutes
21-15-9
Calories Assault Bike
KBS – American (53/35)

10:00-20:00
21-15-9
Calorie Row
Ball Slams

20:00-30:00
42-30-18
Double Unders
Wall Ball

Posted on

November 26, 2018

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us.

Warmup:
Squat Prep
3rds
10 Kips / Kipping Practice
5 :03 Pause Goblet Squats (Build)
Overhead Mobility
8-10 OHS (Build – Light)

Strength: Overhead Squat
All Levels – 5 x 5 (Build)

WOD:
“Sassy Frass”
15-10-5
Front Squat (155/115)
Pullup

Posted on

September 05, 2017

This coming Friday is our September Happy Hour at Gators Grille in Indiana Twp.  Gators is located at the intersection of Harts Run Rd. and Saxonburg Blvd.  Gators includes volleyball courts, horseshoe pits and a lot of other fun games if one were inclined to participate.  Hopefully you can make it and share a beverage or 2 with your fellow Alpha members outside of the gym.

CrossFit:

Warmup:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3 (Build)
3-positon Snatch + 3 OHS

Strength:
Snatch
Level 1: Technique
Level 2: 3 x 3 (Build)

WOD:
“Soldier”
8 min AMRAP
2, 4, 6 ….
Overhead Squat (95/65)
Pullup

BodyFit 135

Warm Up:
Chubbs Sequence
8min WAMRAP
20 Double Unders/Practice
15 KBS – American – Moderate
10 Air Squats
5 Yoga Pushups

6 min AMRAP
12 Wallballs
12 Medball Walking Lunge
*Rest 3 min
4 min AMRAP
8 Pullups
8 Burpees
*Rest 2 min
2 min AMRAP
Ball Slams
*Rest 1 min
1 min
Max Double Unders

Posted on

July 20, 2017

CrossFit 

Warmup:
6min AMRAP
:30 HS Hold
10 Scap Depressions
100m Run

Strength:
All Levels:
Strict HSPU 4 x 5
Pullup 4 x 5

WOD:
Hills Sprints x 6

BodyFit 122:

Warm Up:
Ankle Circuit
7min Double Under Practice or 1/2 Flight Simulator

Trunk:
3rds
20/20 Shoulder Taps
5/5 Getup Situps

Tabata – :20 work / :10 rest x 8
KBS (AHAP)
Pushups
Medball to Toes
Double Unders
Pullups
*Rest 1min between movements

Posted on

February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out.

CrossFit:

Warm Up:
Wrist/Shoulder DROM
PA Clean Warmup x 3
*Childs Pose Progressions

Skill:
Split Jerk Footwork

Strength:
Clean and Jerk
Level 1: Technique
Level 2: Heavy 1

WOD:
“Grace”
30 Clean and Jerks (135/95)

BodyFit: 083

WOD:
8min AMRAP
18 Air Squats
12 Pushups
6 Pullups
Rest 4min
7min AMRAP
1 Farmers Carry (AHAP)
2,4,6,8…. Burpees
*Farmers carry is down and back
Rest 4min
Every 2min x 3
15 Calorie Row
Max Rep Wall Ball (20/14)

Posted on

January 31, 2017

Reminder: Friday 6:30pm joint workout with Rising Six CF.  Come workout or just hang out and meet other members of the Pittsburgh CF community.  WODs will accommodate all levels and evening is meant to be fun and relaxed.  See coaches with any questions.

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10 Reverse Shrugs
10 Scap Depressions

Strength:
All Levels:
Strict Pullups – 4 x 6-8 reps
HSPU – 4 x 6-8 reps
*Add weight to pullups if necessary

WOD:
“Too Much”
8 Rounds
3 Wall Walks
10 DB Cleans (50/35)

BodyFit 077

Warm Up:
8min WAMRAP
10 Face Pulls
10 Pushups
5/5 MS Press
20 Walking Lunge

For Time:
4 Rounds
5 Burpees
5 Strict Pullups
5/5 DB Snatch (50/35)
5/5 DB Step Lunge
Rest 4 minutes
For Time
100 Calories – your choice
Rest 4 minutes
For Time
4 Rounds
5 Burpees
5 Strict Pullups
10 DB Snatch
10 DB Step Lunge

 

Posted on

January 24, 2014

Remember tomorrow after our Team WOD at noon we will be having our nutritional seminar/information meeting. Any and everybody is invited, it will be a great way to introduce new people to Alpha Athletics or a chance to interact with other members you may not see or know. Hope to see everyone on Sat.

Strength:

DL 5RM (+10)

MetCon;

21-15-9

Deadlift (225/135)

Pullups

Posted on

March 11, 2014

Here are 2 great videos of slow motion snatches that help you understand what we’re looking for from the movement.  Before you say it I know we’re not Olympic weightlifters but that doesn’t mean we can’t strive to be our best.  Also for you ladies, Lydia Valentine is one of the best females in the world and doesn’t look like a man so don’t worry about getting “too big”.

http://http://www.youtube.com/watch?v=hVTYRjSDyC4

http://www.youtube.com/watch?v=bLpeUxij7YY

Strength:
Snatch – 20min to work to a heavy single

WOD:
Buy-In – 400m Run
15-12-9-6-3
Snatch (95/65)
Pullup
Cash-Out – 400m Run