April 12, 2018

By Alpha Athletics Crossfit 412 | April 11, 2018

CrossFit:  Warm Up: 500m Row – Easy Pace – Before WB Squat Prep 8min WAMRAP 8 Strict No Jump Burpees 8 EB Thrusters Shoulder Mobility Partner WOD: “The Engine” For Time 2,000m Row 150 Wall Balls (20/14) 100 Burpees 50 Thrusters (95/65) BodyFit: 212 Same as CrossFit

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November 22, 2016

By Tony Fusaro | November 21, 2016

CrossFit: Warm Up: 4rds 10 Pillar w/ arm reach 15 KBS – American 15 Elevated Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x4 (Straight) *Add weight from 11.15.16 WOD: “The Sauce” 12min AMRAP 21-15-9 Ball Slam Burpee BodyFit: Trunk: 3rds Side Pillar – R 10 Leg Lifts Side Pillar…

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