Posted on

October 25, 2018

CrossFit:

Warm Up:
3rds
PA Clean Warmup (Build)
10 Scap Progression
5/5 Knee Hug Lunge Step
:45 Plank

Strength:
8min EMOM: All Levels
6 Strict Pullups
6/6 Weighted Lunges

WOD: “Bar Wars”
For Time
45 Deadlift (115/85)
35 Hang Power Cleans
25 Push Jerk
15 OHS

BodyFit: 266

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
10/10 Getup Situp

WOD:
2rds
Tabata Intervals – Rest 1min between movements
Cals AB
Burpees
Meter Row

Posted on

September 11, 2018

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

Posted on

April 25, 2018

Alpha Spring Cleaning Nutritional Challenge begins this Saturday April 28th at 10am.  Take this opportunity to begin to build or reinforce healthy habits that support your health and fitness goals.  Still room to join us and the more the merrier.  See myself or April with any questions or interest in participating.

Warm Up:
3rds
10 Kips/Kipping Practice
3 x 3 position Snatch (Build)
5 Box Jumps (Build)
Overhead / Wrist Mobility

Strength: Push Jerk
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD:
“Nate Dogg”
6rds
5 T&G Snatch (95/65)
10 T2B
5 Box Jump (30/24)
Rest :60

Posted on

September 13, 2017

CrossFit: 

Warm Up:
Rack Mobility
6min WAMRAP
20 Double Unders/Practice
10 Scap Activation Drill
10/10 Single Arm Press
5/5 Knee Hug Lunge Step

Strength:
Split Jerk
Level 1: Technique/Heavy 3
Level 2: 5 x 3 (Build)

WOD:
10min EMOM
1 Strict Press (135/95)
2 Push Press
3 Push Jerk
20 Double Unders (2:1)

Hump Day Pump:

Seated DB Press 4 x 8

DB Skull Crushers 4 x 8

6rds
10 DB C&J (AHAP)
10 Cals Bike

Posted on

February 2, 2017

Reminder: Tomorrow evening 6:30pm Rising Six CF joint workout.  Come enjoy and evening and meet others in the Pittsburgh CF community.

CrossFit:

Warm Up:
Wrist Mobilty
Shoulder DROM
2rds
PA Snatch Warmup
PA Clean Warmup

Partner WOD:
“Roethlisberger & Holmes”
6 min AMRAP
1, 2, 3, 4, 5…
Snatches (75/55)
*Each partner must complete each set of reps
10 min Rest
10 Rounds
10 Cals bike
5 Squat Cleans (135/95)
10 Push Jerks
*Alternate movements

BodyFit 078

Warm Up:
Get you chili warm

Trunk:
4rds
10 Straight Leg Lifts
:45 Plank

WOD:
For Time:
10 HSPU
20 DB Thrusters (50/35#)
30 K2E
40 Pullups
50 Burpees
60 KBS – Russian (50/35#)
70 Wallballs (20/14)
80 Double Unders (3:1)

Posted on

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 Teapots

Partner WOD:
6rds – on a constantly running clock
1:00min on / 1:00min off – Calorie Row
:45 on / :45 off – KBS – American – (53/35)
:30 on / :30 off – Burpees
*1 person works, 1 person rests

Posted on

January 10, 2017

CrossFit:

Warm Up:
2rds
10 Scap Activation Drill
PA Clean Warmup
4 Broad Jumps

Skill:
Split Jerk Footwork

Strength:
Split Jerk
Level 1: Technique – small sets
Level 2: 5 x 2 (Build)

WOD:
“Barstar”
For Time
10 Push Jerk (155/115)
20 Pullups
30 Cleans
20 Pullups
10 Push Jerk

BodyFit:

Warm Up:
Ankle Circuit
2rds
10 Scap Activation Drills
10 Ring Rows
10 Elevated Pushups
5 Russian Babymakers
10 Air Squats

WOD:
7min AMRAP
40 Double Unders (3:1)
10/10 OH Walking Lunge (45/25)
Rest 5min
For Time
3rds
15 DB Thrusters (45/30)
15 Pullups
Rest 5min
For Time
2rds
15 MB Situps
15/15 Step Ups
15 HRPU
15 Box Jumps (24/20)