May 2,2020

By Alpha Athletics Crossfit 412 | May 1, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Barbell, Dumbbells, KBs, or odd object 3. The WOD consists of an every other :30 work/rest cycle (work for :30/rest for :30) and a regular EMOM. 4. Partner A is on bar facing burpees, Partner B is…

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March 2, 2018

By Alpha Athletics Crossfit 412 | March 1, 2018

Don’t forget we will be running the Open workout 18.2 all day during classes and this evening at FNL.  If you are unable to make it in today tomorrow at 10am we will run makeups.  Hope to see you all tonight! Warm Up: 3rds PA Clean Warmup (Build) 10 Goblet Squat 5 Burpee Walkups 10…

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January 29, 2018

By Alpha Athletics Crossfit 412 | January 28, 2018

Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 10 Banded Pullaparts 20 Air Squats / 10 EB FS / 10 EB OHS 7 Strict No Jump Burpees Strength, DB Bench Press All Levels: 4 x 7 (Straight) *Same weight 1.18.18* WOD: “Sherwoods Forest” 9-15-21 Bar Facing Burpees OHS (95/65)

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August 17, 2017

By Tony Fusaro | August 16, 2017

CrossFit:  Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…

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February 16, 2017

By Tony Fusaro | February 15, 2017

CrossFit: Warm Up: 500m Row – Easy pace 3rds :45 Deadbug :25 HS Hold 10 KB Good Morning (Heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Clean Pulls Level 2: 3 x 5 *Weight should be 100+% of 1 RM Clean WOD: Open 16.4 55 Deadlift (225/155) 55 Wall Balls (20/14) 55 Calorie Row…

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