WOD

Setember 18, 2018

By pwsadmin | September 17, 2018 | 0 Comments

CrossFit:

Warm Up:
Overhead Prep & Ankle Circuit
3rds
25 Double Unders / Practice
8/8 Getup Situp
10 KBS – Russian (Build to WOD weight)
8 DB Push Press (Build)

Strength: DB Push Press
All Levels: 4 x 6 – Work to a heavy weight

WOD: “Android”
12min AMRAP
12/12 Single Arm DB Press
24 KBS – Russian (AHAP)
24 Double Unders (Lateral Hops)

Cool Down: 5min

BodyFit: 255

Warm Up:
5min Double Under Practice
3rds
8/8 Getup Situp
5 Box Jumps (AHighAP)
8/8 Single Arm Press (Build to WOD weight)

WOD: Courtesy of Off Street Parking
3-6-9-12-15-18
Single Arm DB Press (40/25)
Box Jump Over (24/20)
Rest 5min
18-15-12-9-6-3
Single Arm DB Press
Box Jump Over

Cool Down: 5min

September 17, 2018

By pwsadmin | September 16, 2018 | 0 Comments

A big Thank You to all who participated on the Alpha softball team this past weekend.  We had a great time in support of a good cause.  As a result of our success this weekend we’ve decided on sponsoring a full time Alpha team and moving forward will not have evening classes on Thursdays so we can practice.

Warm Up:
Squat Prep
PA Clean Warmup x 2
:10 Superfriend + 4 FS x 2
Then
3 Squat Cleans + 3 No Jump Burpees x 2-3

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: 3 x 4 (Straight)
*Same weight from 9.10.18*

WOD: “Armour”
Min 1: 5 Power Cleans (155/115) – MR Burpees
Min 2: Rest
*Continue until you reach 50 total burpees*

Cool Down: 5min

P.S. Above is joke.  A little test to see who reads the whole post:)

September 14, 2018

By pwsadmin | September 13, 2018 | 0 Comments

Alpha Alert: Tomorrow (Saturday September 15th) Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

Warm Up:
8min WAMRAP
10 Banded Pullaparts
10 True Pushups
10/10 MB2T
:10 AB Sprint

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 5 (Straight)
*90% of 3RM*

Choose Your Own Adventure:

WOD:
100 Cals AB
*1:00 on / 1:00 off*

Flex Sesh:
4rds – Circuit style
8/8 Hammer Curls
16 Straight Arm Pushdowns
8 Evil Wheels

September 13, 2018

By pwsadmin | September 12, 2018 | 0 Comments

Alpha Alert: This Saturday Alpha Athletics will have a team in a local charity softball tournament and our 1st game will be 10am.  If you would like to see amazing displays of athleticism in support of a good cause I’d suggest you make your way to Blawnox Community Park Saturday morning and take in th spectacle.  See myself of Double J with any questions.

CrossFit and BodyFit 254:

Warm Up:
3-5min Heat Yo Meat
3rds “Cindy”

Skill: Med Ball Clean

WOD: “Enough Already”
For Time
100m Walking Lunge
100 Pushups
100 Med Ball Cleans
100 Pullups
100m Walking Lunge

September 12, 2018

By pwsadmin | September 11, 2018 | 0 Comments

Warm Up:
3-5min Heat Yo Meat
3rds
1:00 Deadbug
15 Banded Good Mornings
10 Air Squats
5 Deadlift (Build to working weight)

Partner WOD: “Saman”
8rds
13 Deadlift (185/135)
17 Wall Balls (20/14
400m Run
*Partner 1 completes DL’s and WB’s while partner 2 runs 400m, then switch.*

Cooldown: 5min

September 11, 2018

By pwsadmin | September 10, 2018 | 0 Comments

CrossFit: 

As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours.

Warmup:
Squat Prep
3rds
10 FS (Build)
10 Push Press (Build)
10 Box Jump (Build)
10 True Pushups

WOD
“9-11 Tribute”
For Time:
2001 Meter Row or Run
11 Box Jump 30″/24″
11 Thruster 125/85
11 Burpee C2B Pull-Ups
11 Power Clean 170/115
11 HSPU
11 KBS 70/53
11 T2B
11 DL 170/115
11 Push Jerks 110/75
2001 Meter Row or Run

Cooldown: 5min

The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.The 11 Reps of 9 exercises represent the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined.The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center

BodyFit: 253

Warm Up:
Ankle Circuit
4min Double Under Practice
3rds
8/8 Single Arm Press (Build)
12 KBS – Russian (AHAP)
8/8 Russian Twists
12 KB Deadlift (AHAP)

WOD:
3 couplet for time:
50 DB Press (50/35)
50 Ball Slams
50 Double Unders (Lateral Hops)
Rest 4min
50 KBS – American (53/35)
25/25 MB2T
50 Double Unders (Lateral Hops)
Rest 4min
25/25 DB Clean & Press (50/35)
50 Rotational Ball Slams
50 Double Unders (Lateral Hops)

September 10, 2018

By pwsadmin | September 9, 2018 | 0 Comments

A big Alpha shoutout to Nikki aka Picklezz and Sean aka Dr. Irish for tying the knot this past Saturday.  It was a beautiful, unique evening spent with a handful of Alphaholics in celebration of their love.  As Alpha’s longest members we were happy to share the evening with you both.

Warm Up:
Squat Prep
3rds
:20 Goblet Squat Hold (Build)
8 Ring Rows
4 Box Jumps (AHighAP
3-position Clean + 4 Front Squat

Strength: Front Squat
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 MR @ 80%

WOD: 10min EMOM
3 Hang Cleans (135/95)
2 Power Cleans
1 Squat Clean

Cooldown: 5min

September 7, 2018

By pwsadmin | September 6, 2018 | 0 Comments

Warm Up:
3rds
25 Double Unders / Practice
10 Scap Progression
5  Box Jumps (AHighAP)
3 Cleans + 3 Jerks (Build)

Trunk:
3rds
8/8 Getup Situp
12 Straight Leg Raises

WOD: “7 Deadly Sins”
Courtesy of CF Mt. Lebanon
10 C2B Pullups
20 T2B
30 Deadlift (185/135)
100 Double Unders (Lateral Hops)
30 Box Jumps
20 Burpees
10 Clean and Jerk
*Same weight for both barbell movements*

September 6, 2018

By pwsadmin | September 5, 2018 | 0 Comments

CrossFit:

Warm Up:
Squat Prep
Then
Tabata Goblet Squat x 8 (Moderate)
Tabata American KBS x 8 (Moderate)

WOD: 18min EMOM
Min 1: 15 Wall Balls
Min 2: 12 Ball Slams
Min 3: 9/6 Cals AB

BodyFit: 252

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x for completion, increase intensity
5 Wall Balls
5 Ball Slams

WOD:
10-20-30-40-30-20-10
Wall Balls
Ball Slams
Double Unders (3:1)

September 5, 2018

By pwsadmin | September 4, 2018 | 0 Comments

Warm Up:
Squat Prep
3rds
PA Clean Warmup (Build to Thruster weight)
3-position Snatch
10 Thrusters

WOD: “Adderall”
Courtesy of CFNE
0-10min: 1 mile Run then MR Clean & Jerk (135/95)
13min-20min: 800m Run then MR Snatch (115/75)
23min-27min: 400m Run then MR Thruster (95/65)