December 11, 2019

By Alpha Athletics Crossfit 412 | December 10, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 2 Wall Walks 5/leg Single Leg Hops 10 KB/DB Sumo Deadlift Pulses WOD:16min AMRAP 2/2, 4/4, 6/6… Sin. Arm DB C&J 10 DU/Lat. Hops DB Lunge 10 DU/Lat. Hops *R+L=1* CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 5/leg Single Leg Hops…

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November 12, 2019

By Alpha Athletics Crossfit 412 | November 11, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…

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January 23, 2018

By Alpha Athletics Crossfit 412 | January 22, 2018

CrossFit: Warm Up: Shoulder/Overhead Mobility 3rds PA Snatch Warmup (Build) 5 Burpee Walkups Bear Crawl & Crab Walk then 3 position Squat Snatch (Build) Strength: Snatch All Levels: Every :30 for 8min *Add weight from 1.3.18* WOD: 18.0 21-15-9 DB Snatch (50/35) Burpee Over DB BodyFit: 189 Warm Up: Chili Warm on machine of choice…

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December 4, 2017

By Alpha Athletics Crossfit 412 | December 3, 2017

CrossFit Warmup: Chubbs/Squat Prep 3rd 2/2 Knee Hug Lunge Step Vertical Flex/Ext 10 Scap Depressions :25 Goblet Squat Hold (AHAP) 5 Back Squat (Build) Strength: BackSquat Level 1: 3×5 (+5) Level 2: 3×4 (Straight) *From 10/31/2017 WOD: “Treaty” 6 Rounds 5/5 DB Snatch (55/40) 5/5 DB Lunge 9:30 AM BodyFit Canceled 12/04/2017

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