December 6, 2019

By Alpha Athletics Crossfit 412 | December 5, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10 Banded Thrusters 10/Leg Mountain Climbers 10/Side Side Plank Rotations 10 Tuck Jumps WOD:15min AMRAP 10 Cals Row 10 DB Burpees (35/25) 10 DB Thrusters CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10 Banded Thrusters 10 Supinated Grip Body Row 10/Side Side Plank Rotations…

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November 25, 2019

By Alpha Athletics Crossfit 412 | November 24, 2019

The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14) CANCELLED 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9) Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…

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August 1, 2019

By Alpha Athletics Crossfit 412 | July 31, 2019

CrossFit Warm Up:3rds10 Banded Pullaparts5 Strict No Jump Burpees5/5 Knee Hug Walking Lunge5/5 Dynamic Pushups Strength: Superset4 Rounds6 DB Bench (Build)6 Pull-ups*Bench on slight incline WOD:7 Min AMRAP10 Front Rack Lunges (95/65)5 Burpee Over Bar*Compare to 8.1.2019 Bodyfit 341 Warm Up:Ankle Circuit 5min Double Under Practice Then Burpee Ladder every :30 for 4min WOD: “The…

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May 3, 2019

By Alpha Athletics Crossfit 412 | May 2, 2019

Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…

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April 16, 2019

By Alpha Athletics Crossfit 412 | April 15, 2019

CrossFit Warm Up:Overhead PrepPVC Positions 3 x 3 position Snatch x 3 (Build) 5 Athletic Burpees 10/10 Russian Twists Strength: Low Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “der Tod”10 Minute AMRAP5 Snatch (135/95)10 Burpee Over Bar5/5 Rotational Ball Slams BodyFit 311 Warm Up:Row 500m – Easy Into 3rds7 Box Jumps…

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February 8, 2019

By Alpha Athletics Crossfit 412 | February 7, 2019

Warm Up:3rds1:00 Deadbug 8 Kang Squats 6 Athletic BurpeesDeadlifts Strength: DeadliftLevel 1: 1 x 5 (+10 lbs)Level 2: 7 RM – Go for it! Choose Your Own Adventure:WOD:15 Cleans (155/115)30 Burpee Over Bar60 Wallballs *Compare to 2.9.2018* Flex:Superset 4×10 Barbell Curls10/10 Dumbell SnatchThen3 x 10 Med Ball Throw Sit-ups

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