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January 6, 2017

It’s with sadness that next weeks Happy Hour at Zone 28 in Harmarville will be a going away happy hour for DP as he moves back to Detroit.  To make it doubly sad it will also our last happy hour with Brandon “Gibs” and Kristin “Chops” Clarke as they have recently purchased a new house in OH.  Let’s send our friends off the right way – with adult soda pops and good times.  Hope to see you all next week.

Warm Up:
Deadbugs 4 x :40/:40
Then
3rds
2/2 Seesaw Walk
12 KBS – Russian (AHAP)
8 Bent Over BB Row

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

Partner WOD:
“Dharma and Greg”
75 Calories AD
150 Wall Balls
150 KBS – American
*Work can be split up however you like

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December 29, 2016

CrossFit:

Warm Up:
Deadbugs – 3 x :50/:50
4rds
4 Broad Jumps
8 Strict Pullups

Skill:
Turkish Getup
*15min to work to the heaviest load possible

WOD:
“Dirty Dozen”
6rds
12 Deadlifts (225/155)
12 Box Jumps

BodyFit: 068

Trunk:
3rds
10/10 Partner Russian Twists
10/10 Standing Teapots

Warm Up:
4rds
5 Pullups
10 Pushups
15 Squats
*Easy pace

WOD:
5rds
15 Box Jumps (24/20)
15 KBS – American (53/35)
15 Wall Balls (20/14)
15 Burpees

 

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December 23, 2016

Holiday Schedule:
Saturday December 24th – 9am only (No class cap, we will accommodate everybody)
Monday December 26th – Closed

Warm Up:
Get your chili warm and set up

WOD:
“12 Days of Christmas: Alpha Edition”
1 Deadlift (155/115)
2 HSPU
3 Power Cleans (115/115)
4 KBS (53/35)
5 Pullups
6 Box Jumps (24/20)
7 KB Push Press (53/35)
8 Situps
9 Ball Slams
10 Double Unders
11 Wall Balls (20/14)
12 Burpees
* Workout is performed in same fashion as the song
**30min cap

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December 8, 2016

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders
4 :05 HS Hold with :03 Eccentric
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD:
“Sweater Vest”
For Time
20 HSPU
30 Box Jumps
40 Burpees
30 Box Jumps
20 HSPU

BodyFit:

Warm Up:
10min WAMRAP
25 Double Unders/Practice
8 High Knee Hug Walking Lunge
10 Scap Activation Drills
10 DB Strict Press

Hero WOD:
“Blake”
4rds
25 OH Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 HSPU

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December 1, 2016

CrossFit:

Warm Up:
Hip Prep
8min WAMRAP
10 Kips/Kipping Practice
15 Air Squats
20 Elevated Pushups

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)

WOD:
“Gasser”
1000m Row
50 KBS – Russian
40 Wall Balls
30 Pullups
20 Burpees
10 T2B

BodyFit:

Trunk:
3-way Pillar Series x 3
:30 on – :15 transition – 1:00 rest

WOD:
1min work – 1min Rest
5rds
Calorie Row
Calorie AB
Double Unders (3:1)

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November 11, 2016

Don’t forget tonight is the November Happy Hour at Ordinary Joe’s in Aspinwall.  You are welcome to start at anytime I will be there around 7pm after the evening classes.  See me with any questions.  Hope to see you there!

Warm Up:
Ankle Circuit
4rds
Deadbug :30
10 Partner Assisted Pullups
10 EB Thrusters

Partner WOD:
“MJ and Scottie”
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls (20/14)
15 Deadlifts (225/155)

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November 3, 2016

CrossFit:

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Banded Pullaparts
10 Ring Rows

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Use approximately 85% of heavy set from 10.28.16

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 Thrusters (95/65)

BodyFit:

Warm Up:
12min EMOM
Minute 1: 10 Ring Rows
Minute 2: 10 Wall Balls
Minute 3: :30 Plank hold

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 DB Thrusters

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November 1, 2016

CrossFit:

Warm Up:
Partner Mobility
PA Clean Warmup x 3
3 – position Clean x 3 (Build)

Strength:
Cleans
Level 1: Technique
Level 2: Heavy 3 – This is NOT a test, perfect reps

WOD:
12min EMOM
2 Hang Power Cleans (135/95)
2 Power Cleans
8 Situps

BodyFit:

WOD:
From CF Linchpin 10.24.16
100 Calorie Row
90 Wall Balls (20/14)
80 Calorie Row
70 Burpees
60 Calorie Row
50 T2B
40 Calorie Row
30 HSPU
20 Calorie Row
10 Bar Muscle up/C2B Pullups

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October 27, 2016

CrossFit:

Warm Up:
7min WAMRAP
15 KBS
15 Elevated Pushups
5 Athletic Burpees

Partner WOD:
“2 Diegos”
100 Wall Balls (20/14)
200m partner run
100 Hang Cleans (95/65)
200m partner run
100 Burpees
200m partner run
100 Box Jumps (24/20)

BodyFit: 051

Trunk:
3 x 5-way Med Ball Series

WOD:
30 min AMRAP
500m Row
75 Double Unders (2:1)

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October 17, 2016

Thank You to all the Alphaholics who participated in the Alpha photo shoot on Saturday your help and patience are appreciated.

Warm Up:
Squat Prep
3rds
25 Jumps
8 Pause Goblet Squats (:03)
8 Strict Pullups

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

Partner WOD:
“Chip ‘n Dale”
3rds
30 Wall Balls
30 Double Unders
500m Row
*Follow the leader style