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January 17, 2019

CrossFit:

Warm Up:
8min WAMRAP
10 Scap Depressions
:40 Pillar with pushup
5/5 Reverse Lunge to high knee
15 Banded Hamstring Curls

Strength: Weighted Step Up
All Levels: 3 x 7/7
*Heavier than 1.10.19*

WOD:
“Tabata That”
:20 of work – :10 of rest x 8 – Rest 1min between movements
Strict Pullups
MB Situps
HRPU
Goblet Squat
*Score is lowest output in any given round for each movement*
**Compare to 1.18.18**

BodyFit: 287

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row
*Compare to BF 088 from 3.9.17*

Posted on

December 28, 2018

Reminder: Alpha Holiday Party Saturday Pub 333 in Oakmont. Festivities begin at 6pm, hope to see you all there! Don’t forget to vote for the Alpha Awards (ballots are on the cubbies) with winners announced at the party Saturday evening.

Warm Up:
8min WAMRAP
5/5 Knee Hug Lunge Step
10 Scap Progression
10 EB Thrusters
20 Double Unders / Practice

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Lunges

WOD: “Lucky #7”
7min AMRAP
7 Thrusters
7/7 Alternating DB Snatch
Rest 4min
7min AMRAP
5-10-15…. Pullups
30 Double Unders (3:1)

Posted on

November 15, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
3 position Pw. Snatch *3reps  at each position*
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 Weighted Stepups (Build)

WOD: “Darkness”
15min AMRAP
10 Pw. Snatch (75/55)
10 Pullups
5/5 Fr. Rack Lunges
10 Push Press
*Compare to 11.14.17*

BodyFit: 272

Warm Up:
Hip Mobility
3rds
5/5 ML Press
10 Kips / Kipping Practice
5/5 Knee Hug Walking Lunge
5 Box Jumps (AHighAP)

WOD:
Pullups – 10 – 1
Box Jumps – 20 – 2
100 Mountain Climbers (1,2,3,4)
DB Snatch – 1/1 – 10/10
Walking Lunge – 1/1 – 10/10

 

 

Posted on

November 6, 2018

CrossFit: 

Warm Up:
Overhead Prep
3rds
10 Scap Progression
:20 N2W HS Hold – 3 x :03 Eccentic
10 KBS (Build)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict HSPU

WOD:
Every 5min x 4
500m Row
21 KBS – American (53/35)
15 Pullups

BodyFit: 269

Warm Up:
Heat your meat

WOD:
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees
*Retest of BodyFit 093*

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

October 11, 2018

*Schedule Reminder – There will be NO 12pm noon class.  Sorry for the inconvenience.*

CrossFit:

Warm Up:
3rds
10 Scap Progression
5/5 Knee Hug Lunge Step
5/5 Pillar with arm reach
Hip Mobility
:10 AB Sprint

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6/6 Weighted Lunges

WOD: “LATT”
5rds
:30 AB Sprint
Rest 2min
*Score is total calories

BodyFit: 262

Warm Up:
8min WAMRAP
Hip Mobility
10 Kips / Kipping Practice
10 Plate Touches
10 Air Squats

WOD:
4rds
Min 1: Max Wall Balls
Min 2: Max Situps
Min 3: Max Ball Slams
Min 4: Max Pullups
Min 5: Max Cals AB
Min 6: Rest

 

Posted on

October 3, 2018

Event Reminder: Alpha Happy Hour this Friday October 5th at Strange Roots brewery in Millvale (located right off the exit from Rt 28).  Be there or be square.

Warm Up:
3rds
10 Scap Progression
5/5 Reverse Lunge to High Knee
10/10 Bottoms Up Press
:30 Side Pillar (R&L)

Strength: 15min clock
4 x 6 Strict Pullups
4 x 6/6 BB Step Up

WOD: “Unicycle”
8min AMRAP
D&B Waiter Walk
6/6 KB Lunges (Goblet)
D&B Suitcase Walk
6/6 KB Snatch

Cooldown: 5min

Posted on

September 27, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
:15 Table Top Stretch
PA Snatch Warmup (3-4-5)

Strength: 8min EMOM
Even: 6 Strict Pullups
Odd: 6 Strict Dips
*Add weight to either if necessary*

Partner WOD: “Fried Chicken and Rigs”
20 Snatch (115/85)
40 T2B
60 S2OH
80 KBS – Russian (AHAP)
*Between movements 40 cals AB*

BodyFit: 258

Warm Up:
Get Your Chili Warm

Trunk:
3rds
:40 Plank with pushup
15 Straight Leg Lifts
101/10 Heel Touches

WOD:
3rds
800m Run
40 Calorie Row
20 Burpee Over Rower

 

Posted on

September 20, 2018

CrossFit: 

Warm Up:
Overhead Mobility
3rds
10 Scap Depressions
10 Walking Lunges
PA Clean Warmup

Strength: 8min EMOM
Even: 6 Strict Pullups *Add weight if necessary
Odd: 6/6 Weighted Lunges

Partner WOD:
“Rory and Boz”
For Time
20 Ground 2 OH (95/65)
800m Run
20 G2OH (115/85)
400m Run
20 G2OH (135/95)
200m Run
20 G2OH (155/115)
100m Run
20 G2OH (185/125)
100m Run
*Both partners must run distance, reps split between teammates

Cool Down: 5min

BodyFit: 256

Warm Up:
Heat Yo Meat 3-5min
Dynamic Warmup
3rds
10 KBS (Build to working weight)
5 Strict No Jump Burpees

WOD:
5rds
20 Calorie Row
20 KBS – Russian (AHAP)
20 Burpees

Cool Down: 5min

Posted on

August 28, 2018

CrossFit:

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)
10/10 Russian Twists

Strength: 15min clock
4 x 6 Strict Pullups *Add weight if necessary
4 x Fastest Front Carry

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run

BodyFit: 247

Warm Up:
3rds
10 Scap Progression
10 Knee Hug Walking Lunge
10 Plate Touches (Build)

Trunk:
2rds
3 way Pillar Series
10/10 Getup Situp

WOD:
Buy In: 800m Run
21-15-9
T2B
Rotational Ball Slam
9-15-21
KBS – Russian (53/35)
KB Walking Lunge
Cash Out: 800m Run