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October 15, 2018

This Saturday 9:30am FREE Community WOD.  If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why!

Warm Up:
Squat Prep
3rds
10 Banded Pulls
5 :05 Pause Goblet Sqauts
2 Squat Cleans + 3 Front Squats (Build to working weight)

Strength: Front Squat
Level 1: 3RM
Level 2: 1RM
*Compare to 5.21.18*

WOD:
9-6-3 – Squat Clean (165/115)
30 Lateral Hops
*Compare to 10.18.17*

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March 8, 2018

CrossFit: 

Warm Up:
PA Clean Warmup x 2
*Hip Mobility*
3rds
2/2 Leg Cradle Lunge Step Vert. Flex/Ext
7 Strict No Jump Burpees
3-position Squat Clean (Build)

Strength:
5rds – All Levels
Weighted Lunges – 4/4
Weighted Pushups – 8

WOD:
“Restraint”
10 – 1 – Squat Cleans (135/95)
1 – 10 – Bupree Over Bar

BodyFit: 202

Warm Up:
8min WAMRAP
10 Cals AB
10 Plate Touches
5 Burpee Walkups

Trunk:
3rds
10/10 Partner Russian Twists
10 Straight Leg Lifts
10/10 Standing Teapots

WOD:
Total Work
1:00 – 1:00 – Cal AB
:45 – :45 – Ball Slams
:30 – :30 – Burpees
*Perform 5 rds of each movement before moving on*

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January 19, 2018

Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks.  Festivites begin around 7pm and continue until nobody is there.  Hopefully you can make it and share a drink with your fellow Alpha member.

Warm Up:
Squat Prep
3rds
10 Scap Depressions w/pull
2/2 Knee Hug Lunge Step Vert Flex/Ext
4 Broad Jumps
3-position Squat Clean + 3 Front Squat (Build)

Strength:
All Levels: 10min Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary
Odd: 5/5 Split Squats

Partner WOD:
“When I Dip, You Dip, We Dip”
50 Mountain Climbers (R+L=1)
40 Box Jumps
30 T2B
20 DB Snatch (55/40) (R+L=1)
10 Squat Cleans (185/135)
*Before each movement 20cal AB*

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December 11, 2017

We’re back!  Regular schedule is on.

CrossFit:

Warm Up:
3rds
20 Double Unders/Practice
PA Clean Warmup
5 Strict Pullups
:20 Goblet Squat Hold
5 Back Squat (Build)

Strength:
Back Squat
Level 1: 3 x 5 (+5)
Level 2:  Heavy 2 *No missed reps*

WOD:
“Sparky”
For Time:
200 Double Unders (3:1)
Top of every min 4 Squat Cleans (135/95)

BodyFit: 173

Warm Up:
8min WAMRAP
25 Double Unders/Practice
10/10 Single Arm Press
10/10 MB2T

WOD:
80-60-40-20 – Double Unders
40-30-20-10 – Cal Row
20-15-10-5 – HSPU

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August 8, 2017

CrossFit:

Warm Up:
Chubbs Sequence
2rds
PA Clean Warmup
10 Kips/Kipping Practice
3 position Squat Clean (Build)
100m Jog

Hero WOD:
“Badger”
3rds
30 Squat Cleans (95/65)
30 Pullups
800m Run

BodyFit: 127

Warm Up:
3rds
10 Scap Depressions
15 KBS – American
100m Jog

Skill: Hang Clean

WOD:
For Time
800m Run – 40 H. Cleans (95/65) – 40 Pullups – 40 Ball Slams
400m Run – 30 H. Cleans – 30 Pullups – 30 Ball Slams
200m Run – 20 H. Cleans – 20 Pullups – 20 Ball Slams
100m Run – 10 H. Cleans – 10 Pullups – 10 Ball Slams

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April 7, 2017

Best of Luck to DJ, Gabi and DP as they travel to Baltimore today to compete in the MAAC (Mid Atlantic Affiliate Competition).  Good luck guys we’ll be cheering from Pittsburgh!

Warm Up:
4rds
:30 Deadbug
8 BB RDL (Build)
8 BB Bent Over Row (Build)
3 Athletic Burpees

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 5 @ 80%

WOD:
“Friyay”
500m Row
40 Box Jump (24/20)
30 KBS – Russian (72/53)
20 Burpees
10 Squat Cleans (115/85)

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March 24, 2017

Last FNL of 2017!  Join us for the last workout of the 2017 CF Open then stay after and hangout with your fellow Alphaholics (you do NOT have to participate to join us for the night).  Looking forward to seeing everybody tonight!

Warm Up:
500m Row – easy pace
5min WAMRAP
10 Kips/Kipping Practice
Child’s Pose Progression
15 Air Squats

Skill:
Med Ball Clean

WOD:
Alternating E2MOM x 6
A)
250m Row
Max Rep Pullups
B)
100m Sprint
5 T&G Squat Cleans (95/65)

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December 7, 2016

Don’t forget this Friday evening is the December Happy Hour at The Wicked Fox in O’Hara (across from Atria’s).  We’ll be there following the evening classes around 7pm but please don’t wait for us.  Hope to see many of you there.

Warm Up:
3rds
1/1 Spiderman with rotation
PA Clean Warmup
Then
4 x 3-position Clean (Build)

Strength:
Cleans
Level 1: Technique – Heavy
Level 2: Heavy Single
*Work to a heavy single this is NOT a test*

WOD:
“Devilish Idea”
10min AMRAP
6 Hang Cleans (95/65)
6 Power Cleans
6 Squat Cleans
3/3 Rotational Ball Slams
*Each round males add 20# – females add 10#*