June 26, 2019

By Alpha Athletics Crossfit 412 | June 25, 2019

Warm Up: 400m Row – Easy3 x 1:10 Deadbugs 3rds8 BB Good Mornings (Build)8 Australian Pullups 4 High Box Jumps Deadlifts Strength: Deadlift Level 1: 1 x 5 (+5)Level 2: 1 rep every :30 for 12min *Heavier than 6.12* Partner WOD: “Sugar and Spice” 100m-200m-300m-400m-300m-200m-100m Rows*Each partner must row each distance***15min cap**

Read More

June 18, 2019

By Alpha Athletics Crossfit 412 | June 17, 2019

CrossFit: Warm Up: 3rds1:15 Deadbug10 Pushups *Inch worm in and out of pushup*8 BB Good Mornings (Build)6 High Box Jumps (Build if necessary)Deadlifts Hero WOD: “McGhee” 30min AMRAP 5 Deadlift (275/185) 13 Pushups 9 Box Jumps (24/20) BodyFit: 329 Warm Up: Row 500m – Easy8min WAMRAP10 Banded Pullapars 5 High Box Jumps (Build)10 True Pushups…

Read More

May 30, 2019

By Alpha Athletics Crossfit 412 | May 29, 2019

CrossFit: Warm Up: 3rds1:10 Deadbug :15 Table Top Stretch 10 Squat Progession 10 Banded Good Mornings Deadlifts (Build to working weight) Strength: All Levels: 15min clock 4 x 8 Dips 4 x 8 DB RDL WOD: “Taste” 4rds15 Wall Balls 15/10 Cals AB 15 Deadlift (185/135)Rest 1min BodyFit: 326 Warm Up: Get Your Chili Warm…

Read More

September 28, 2018

By Alpha Athletics Crossfit 412 | September 27, 2018

Warm Up: 1:00 on / 1:00 off – Deadbugs x 3 3rds 8 KB Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 (Build) Choose Your Own Adventure: WOD: 500-400-300-200-200m Row *Between rows 10 burpees* **10min cap** Flex: 4 x 8 DB Pullovers…

Read More

September 25, 2018

By Alpha Athletics Crossfit 412 | September 24, 2018

CrossFit: Warm Up: 2rds PA Clean Warmup Pillar Series 6 Box Jumps (AHighAP) Strength: Hang Power Clean Level 1: Technique Level 2: Heavy 3 WOD: “DT” 5rds 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk Cooldown: Lumbar and Biceps stretch BodyFit: 257 Warm Up: Ankle Circuit Squat Prep 8min WAMRAP 10 Air Squats…

Read More

May 2, 2018

By Alpha Athletics Crossfit 412 | May 1, 2018

Warm Up: Deadbugs 1:00 on / off x 3 3rds 20 Double Unders / Practice 10 Scap Depressions / Depression w/ pull / Pullups 5/5 Single Leg DB RDL (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100+% *Heavier than 4.20.18 WOD: “Trophy Wife” 5rds…

Read More

April 11, 2018

By Alpha Athletics Crossfit 412 | April 10, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 Then 3rds 30 Double Unders / Practice 15 Banded Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 @ 95% *Use same weight as 3.21 or 95% of 5RM* WOD: “30 for 30” 5rds 30…

Read More

February 5, 2018

By Alpha Athletics Crossfit 412 | February 4, 2018

Happy Post Superbowl Monday.  Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am.  All are welcome so bring a friend and show them why you love Alpha so much.  Hope to see you all there! Warm Up: Squat Prep 3rds 10 Scap Depressions 8 EB Press…

Read More