Posted on

October 17, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 Scap pull downs

Strength:
15min Clock
Weighted Step Ups 4×6
Chin-ups 4×6

WOD:
5rds
15 Wall Balls (20/14)
15 KBS – American (AHAP)
D&B Front Rack KB Carry x 2

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 20 -25 Frog Pumps
2) 10-15 KB Good Mornings
3) 10-15 PVC lift offs

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
D&B Waiter Walk
*Compare to BF 080*

Barbell
Pendlay Row, find heavy 5
Double OH grip Axle bar deadlift, build to heavy single
DB Rows 4×10/10 Build then MR @ 2nd set weight
Trunk: Superset 4 rounds – 25 straight leg sit up and Plate Raises MR

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

February 9, 2017

Schedule Update:  There will be no 5:30pm class tomorrow (Friday) so that members and coaches can be available to attend the Sadie Hawkins event at RAW Training beginning at 6:30.  G$ and myself will be out on the competition floor we hope to see some Alphaholics in the crowd and ready with a beer once we finish:)

CrossFit:

Warm Up:
PVC Positions
PA Snatch Warmup x 2
3 Snatch Balance + 3 OHS x 4 (Build)

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 2
*Focus is the pull under and receiving the bar at the bottom of the squat

WOD:
“Deceiving”
3rds
15 Snatch (95/65)
15 Thruster
15 Pullups
50 Double Unders (3:1)

BodyFit: 080

Warm Up:
3rds
10/10 Walking Lunge
15 KBS – American
:20 Goblet Squat Hold

Trunk:
3rds
10/10 Get Up Situp
10/10 Standing Teapot

WOD:
5rds
10 Wall Balls
10 Goblet Squats
5rds
10 Wall Balls
10 KBS – American
5rds
10 Wall Balls
1/1 Waiter Walk