July 27, 2018

By Alpha Athletics Crossfit 412 | July 26, 2018

Warm Up: 3 x Deadbugs 1:00 on / 1:00 off Then 3rds 8 BB Good Mornings (Build) 8 Bent Over BB Rows 5 Box Jumps (AHighAP) 5 Deadlifts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Build) *Goal is 100%+ of 3RM* Choose Your Own Adventure WOD: 7min AMRAP 7…

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July 18, 2018

By Alpha Athletics Crossfit 412 | July 17, 2018

Warm Up: Deadbugs 1:00 on / 1:00 off 3rds PA Clean Warmup 8 :03 Pause Austrailan Pullups 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 3 – 95%+ of 3RM *Do not go to failure* WOD: Death by Power Clean (135/95) *Min 1 – 1 rep, Min 2 –…

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July 6, 2018

By Alpha Athletics Crossfit 412 | July 5, 2018

Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…

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June 29, 2018

By Alpha Athletics Crossfit 412 | June 28, 2018

Warm Up: Deadbugs – 1:00 on / 1:00 off x 3 3rds 12 Banded Good Mornings 10 Austrailan Pullups 8 BB RDL (Build to heavy) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 4 @ 85% of 3RM Partner WOD: “Hurricane and Rosey” 12min AMRAP 50m Farmers Carry Driveway Run

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June 20, 2018

By Alpha Athletics Crossfit 412 | June 19, 2018

Warm Up: Deadbugs 3 x 1:00 / 1:00 3rds 8 Feet Elevated Ring Rows 12 Banded Good Mornings Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 @ 80% *5.18 / 3RM* WOD: “That’s All” 30 Calorie Row 15 Deadlift (185/135) 30 Calorie AB 15 Deadlift (185/135) 30 Calorie…

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May 18, 2018

By Alpha Athletics Crossfit 412 | May 17, 2018

Tonight Alpha Happy Hour at Cornerstone Restaurante, festivites begin when you get there.  Hopefully will see you there around 7pm. Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walks 8 BB Good Mornings (Build) 8 BB Bent Over Row (Build) 5 Deadlifts (Build) Strength: Deadlift All Levels: 3RM This is a test…

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May 11, 2018

By Alpha Athletics Crossfit 412 | May 10, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walk 8 Bent Over BB Row (Build) 8 Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 1 (Build) *No misses* Choose Your Own Adventure: WOD: For Time: 50 Calories 50 Burpees 50 Ball Slams…

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April 27, 2018

By Alpha Athletics Crossfit 412 | April 26, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there! Warm Up: 3rds :20 HS Hold – 4 :05 hold w/ :03 eccentric PA…

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April 20, 2018

By Alpha Athletics Crossfit 412 | April 19, 2018

Happy Hour Hitchhiker Brewing in Sharpsburg.  Come and hang out with your fellow Alphaholics and get to know each other outside of the gym.  Festivities kick off at 7pm but feel free to arrive earlier and start the party yourself! Warmup: Deadbugs 1:00 / 1:00 x 3 3rds 8 BB Good Mornings (Build) 8 Australian…

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April 6, 2018

By Alpha Athletics Crossfit 412 | April 5, 2018

Warm Up: 3rds 10 Scap Depressions / Depressions w/ pull PA Clean Warmup (Build) 2/2 Leg Cradle Lunge Step Vert Flex/Ext Strength: All Levels: 10min EMOM Even: 5 Strict Pullups (add weight if necessary) Odd: 5/5 Split Squats (add weight if necessary) WOD: “Jerry and George” Partner Tabata Push Press (95/65) Front Squat (135/95) Power…

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