April 26, 2019

By Alpha Athletics Crossfit 412 | April 25, 2019

Warm Up:3rds1:00 Deadbugs 8 Ring Rows 8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3RM Choose Your Own Adventure WOD: “Sprint Tri”50 Cal Row40 Cal Assault Bike300m Run20 Cal Row10 Cal Assault Bike Flex:3 Rounds10 True Pushups10/10 Banded Hamstring Curls10 Feet Elevated Ring Rows10 DB RDL to Shrug (Heavy)

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April 17, 2019

By Alpha Athletics Crossfit 412 | April 16, 2019

Warm Up:3rds1:00 Deadbug 8 Ring Rows *Elevate feet if necessary*8 Good Mornings Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 2: 3 x 3 (Build)*Heavier than 4.5.2019* WOD: “die Flasche”1 Minute On, 1 Minute Off100 Cal Assault Bike*Compare to 8.14.2018*

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April 5, 2019

By Alpha Athletics Crossfit 412 | April 4, 2019

Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…

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March 27, 2019

By Alpha Athletics Crossfit 412 | March 26, 2019

Warm Up:3rds1:00 Deadbugs 8 BB Good Mornings (Build)8 Plate Touches 4 Burpee Walkups Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5RM – go for it! WOD:7 Minute Clock800m Row40 Ball Slams (25/20)Max Rep Burpees

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March 13, 2019

By Alpha Athletics Crossfit 412 | March 12, 2019

Warm Up:3rds1:00 Deadbug8 BB Good Morning (Build)8 Hang Power Cleans (Build)8 Single Arm KBS (Build to working weight)Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5 x 3 (Build) WOD:For Time12 – 9 – 6 – 3Power Cleans (185/135)24 – 18 – 12 – 6Single Arm Russian KBS (AHAP)

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March 6, 2019

By Alpha Athletics Crossfit 412 | March 5, 2019

Don’t forget this coming Saturday 9:30am Free Community class followed by Flow with Tori “Wheels” Brown afterwards. Bring your family, friends, co-workers anybody you would like to share the Alpha love with. All are welcome! Warm Up:3rds20 Double Unders / Practice 1:00 Deadbug8 Good Mornings (Build)8 Hang Power Cleans (Build)Deadlifts Strength: DeadliftLevel 1: 1 x…

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February 20, 2019

By Alpha Athletics Crossfit 412 | February 19, 2019

Warm Up:3rds1:00 Deadbug10 RDL – Build 8-6-4 Clean & Jerk (Hip-Hang-Full) (Build) Deadlifts (Build) Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 4 x 6 (Build)*Heavier than 2.8.2019* WOD: “Grace”30 Clean and Jerks (135/95)*Compare to 9.22.2017*

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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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January 30, 2019

By Alpha Athletics Crossfit 412 | January 29, 2019

Warm up:3 x 1:00 / 1:00 Deadbugs3rds6 Strict Pullups 8 BB Good Mornings 10 KBS – (Build to working weight)5 Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+ 5 lbs)Level 2: 4 x 6 (Build) WOD: “Back in the USSR”5 Rounds – 1min on/off30 Russian KBS (AHAP)

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January 18, 2019

By Alpha Athletics Crossfit 412 | January 17, 2019

Reminder: Alpha Winter Wellness Challenge begins tomorrow and it’s not too late to sign up. Get 2019 off to a great start with improved habits and attitudes towards your nutrition, recovery and training. Kickoff meeting at 9am tomorrow (Saturday) morning. Message myself or April with any questions. Warm Up: 3 x Deadbugs 1:00/1:003rds15 Banded Good…

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