May 31, 2019

By Alpha Athletics Crossfit 412 | May 30, 2019

Don’t forget Saturday begins Friends and Family week. Bring that person you know will love Alpha and show them why they should join the Alpha family. Warm Up: Heat Your Meat – 3minShoulder DROM3rds8/8 ML Press8/8 Single Arm KB Swing (Build)8/8 Single Arm DB Jerk Strenght: Landmine PressAll Levels: 4 x 8 (Build) Partner WOD:…

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October 2, 2018

By Alpha Athletics Crossfit 412 | October 1, 2018

CrossFit: Warm Up: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) Overhead Mobility Strength: Hang Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Bring it on” 12min AMRAP 4 Hang Power Snatch (80%) 2,4,6,8…. Box Jumps (24/20) MB2T Cooldown: 5min BodyFit: 259 Warm Up: Heat Yo Meat 3rds Hip Mobility 15 Strict…

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September 5, 2018

By Alpha Athletics Crossfit 412 | September 4, 2018

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)

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July 12, 2018

By Alpha Athletics Crossfit 412 | July 11, 2018

CrossFit and BodyFit: 236 Warm Up: Heat Yo Meat 3rds 10 Kips / Kipping Practice :20 HS Hold / 10 DB OH Press (Light) 5 Strict No Jump Burpees 15 Air Squats Hip Mobility Skill: Pistol Progression Hero WOD: “Schmalls” For Time 800m Run 2rds 50 Burpees 40 Pull-ups 30 Pistols 20 KBS – American…

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August 8, 2017

By Tony Fusaro | August 7, 2017

CrossFit: Warm Up: Chubbs Sequence 2rds PA Clean Warmup 10 Kips/Kipping Practice 3 position Squat Clean (Build) 100m Jog Hero WOD: “Badger” 3rds 30 Squat Cleans (95/65) 30 Pullups 800m Run BodyFit: 127 Warm Up: 3rds 10 Scap Depressions 15 KBS – American 100m Jog Skill: Hang Clean WOD: For Time 800m Run – 40…

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March 21, 2017

By Tony Fusaro | March 20, 2017

CrossFit: Warm Up: Overhead Mobility 3rds 10 Scap Depressions PA Clean Warmup Strength: Strict Pullups All Levels: 4 x 5 *Add weight if necessary Partner WOD: “Rory and Boz” For Time 20 Ground 2 OH (95/65) 800m Run 20 G2OH (115/85) 400m Run 20 G2OH (135/95) 200m Run 20 G2OH (155/115) 100m Run 20 G2OH…

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