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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

 

 

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November 8, 2018

CrossFit and BodyFit: 270

Warm Up:
3rds
20 Double Unders / Practice
10 Scap Progression
15 Air Squats
Then
WOD Setup

WOD: “Filthy 50”
50 Box Jump (24/20)
50 Jumping pull-ups
50 KBS – American (53/35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20/14)
50 Burpees
50 Double Unders (3:1)
*Compare to 9.7.17*

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October 8, 2018

Schedule Notice: There will be NO 12pm class on Thursday October 11th.  Sorry for the inconvenience.

Warm Up:
Squat Prep
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
5 :05 Goblet Squats (Build)
10 KBS – American
5 Front Squat (Build)

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 2 (Build)

WOD: “Cool G”
10rds
10 KBS – American (72/53)
5/5 Walking Lunges

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April 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

Warm Up:
Ankle Circuit / Hip Mobility
3rds
25 Double Unders / Practice
10 Scap Depressions / Kip / Pullups
5/5 Knee Hug Walking Lunge
15 KBS – Russian – (Build)

WOD:
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
*Every 3min 100m Run*

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May 23, 2017

CrossFit: 

Warm Up:
Overhead/Wrist Mobility
PA Snatch Warmup x 2
Barbell Complex x 3

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: Heavy Single
*If weight feels good – go get it!  If not work to a manageable single

WOD:
“Vive La France”
10min AMRAP
10 Pullups
20 Situps
40 Double Unders (3:1)

BodyFit: 109 

Warm Up:
Ankle Circuit
3rds
40 Singles
5/5 Step Lunge
5 Ring Rows
5/5 MB to Toes

WOD:
For Time
2rds
100 Double Unders (3:1)
80 KBS – Russian
60 Walking Lunges
40 Situps
20 Pullups
Every 2min – 100m Sprint

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May 11, 2017

Happy Hour Tomorrow Patron in the Fox Chapel Plaza.  Come enjoy the company of your fellow Alphaholics outside of the gym.

CrossFit: 

Warm Up:
Overhead Mobility
2rds
:20 Nose to Wall HS Hold
PA Snatch Warmup
3-2-1 Hang Snatch (Build)
3-2-1 Full Snatch (Build)

Strength:
Snatch
Level 1: Heavy 3 / Technique
Level 2: 5 x 1 (Build)
*Not a test.  Work to heavy but manageable single

Partner WOD:
“Charmed”
Fran (21-15-9 – Thrusters and Pullups)
Diane (21-15-9 – Deadlifts and HSPU)
Isabel (30 Snatches)
*Work can be split anyway

BodyFit: 106

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
3rds
15 Burpees
15 S2OH
Rest 5min
3rds
15 Box Jumps
15/15 Walking Lunges
Rest 5min
15 Pullups
15 KBS – Russian

 

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April 6, 2017

CrossFit:

Warm Up:
3rds
:20 HS Hold
PA Clean Warmup
5 Clean & Jerk (Build)

Partner WOD:
“Hans and Franz”
Min 0-5 – G2OH (95/65)
Rest 1min
Min 6-11 – G2OH (115/85)
Rest 1min
Min 12-17 – G2OH (135/95)
Rest 1min
Min 18-23 – G2OH (155/105)
*Partner must hold HS

BodyFit: 096

Warm Up:
Heat Your Meat

WOD:

Filthy Fifty
50 Box jump, (24)
50 Jumping pull-ups
50 KBS – American (35)
50 Walking Lunges
50 K2E
50 EB Push Press
50 Back extensions
50 Wall Balls (20)
50 Burpees
50 Double Unders (3:1)

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April 3, 2017

Updates:  Alpha Open shirts are in the house!  If you qualified for a sweet ass shirt be sure to see me to claim your prize.
April Committed Club will involve the classic CF WOD “Cindy”.  Details will be given in class but be prepared for some pullups, pushups and squats.

Warm Up:
Chubbs Sequence
Then
10 Scap Depressions
:10 Superfriend + 4 FS (Build)
5 Box Jump (30/24)

Strength:
Front Squat
Level 1: 3RM
Level 2: 1RM
*This is our test, go get a PR!

WOD:
“Icy Hot”
10rds
5/5 Walking Lunges
10,9,8…3,2,1
Pullups