Posts Tagged ‘Pullups’
June 8, 2018
Warm Up: 3rds 10 Kips/Kipping Practice 10 True Pushups 4 Broad Jumps 8/8 Single Arm KB Press WOD: “Brian and Dom” For Time 100 reps of each movement, may be broken up however team likes Pullups HRPU Box Jumps T2B S2OH (95/65) *Jump rope runs at coaches discretion
Read MoreJune 4, 2018
Today is the kickoff of Alpha Athletics Friends and Family week! Â Our entire schedule is open to prospective members to come in and give Alpha a test drive. Â We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Squat Prep 3rds 10 Scap…
Read MoreMay 17, 2018
Don’t forget tomorrow evening Cornerstone in Aspinwall Alpha Happy Hour. Be there or be square. CrossFit: Warm Up: 3rds :20 N2Wall HS Hold 5/5 Knee Hug Walking Lunge 10 Scap Progression Strength: All Levels – Alternating EMOM Even: 5 Strict HSPU Odd: Split Squat 4/4 WOD: “Gourmet Coffee” 15min AMRAP 3,6,9,12… Pullups 6/6 KB Walking…
Read MoreMay 2, 2018
Warm Up: Deadbugs 1:00 on / off x 3 3rds 20 Double Unders / Practice 10 Scap Depressions / Depression w/ pull / Pullups 5/5 Single Leg DB RDL (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100+% *Heavier than 4.20.18 WOD: “Trophy Wife” 5rds…
Read MoreApril 26, 2018
CrossFit & BodyFit: 216 Warm Up: Squat Prep 8min WAMRAP 10 Kips / Kipping Practice :40 Plank with pushup 10 EB Thrusters Overhead Mobility Hero WOD: “Artie” 20min AMRAP 5 Pullups 10 Pushups 15 Squats 5 Pullups 10 Thrusters (95/65) *Compare to 11.3.16*
Read MoreApril 10, 2018
This coming weekend a handful of Alpha members will be traveling to Baltimore to compete in the MAAC – a regional CF competition. If you see DJ, Gretchen (G$), Joe (OG) or Matt (Mouse) at the gym wish them luck. We’ll be cheering from Pittsburgh! CrossFit: Warm Up: Strength: All Levels: 10min Alternating EMOM Even:…
Read MoreApril 9, 2018
Warm Up: Squat Prep 3rds 10 Kips /Kipping Practice :40 Plank with pushup :10 Superfriend + 4 FS (Build) Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Grind” 9min AMRAP 3 Pullups 6 Pushups 9 Squats *All rounds must be UB*
Read MoreApril 5, 2018
CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…
Read MoreApril 2, 2018
I hope everybody enjoyed their Easter holiday with friends, family and food. I know I owe some extra burpees after my candy binge today. See you all at the gym this week! Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury. Warm Up: Squat Prep…
Read MoreMarch 29, 2018
CrossFit: Warmup: 8min WAMRAP 25 Double Unders / Practice 10 Banded Pullaparts 2/2 Knee Hug Lunge Step Vert Flex Ext 8 Dynamic Pushups Strength: All Levels: 5 Rounds Weighted Walking Lunges (4/4) Weighted Pushups 8 WOD: “Slow Motion” 5 Rounds for Completion 10 Pullups 10/10 Medball to Toes 15/15 Peles BodyFit: 208 Warm Up: 8min…
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