October 22, 2019

By Alpha Athletics Crossfit 412 | October 21, 2019

CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups Strength:15min clock Landmine Press 4×5 Dips 4×5 WOD:Death by Burpees *20min cap* **Compare to 8.29.18** BodyFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups…

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April 25, 2019

By Alpha Athletics Crossfit 412 | April 24, 2019

CrossFit Warm Up:3rds10 Banded Pullaparts 10 True Pushups 5 Strict No Jump BurpeesBench Press Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 2 (Build)*Heavier than 4.19.2019* WOD: “Death by Burpees”Minute 1 – 1 BurpeeMinute 2 – 2 BurpeesMinute 3 – 3 Burpees…*Add one burpee every minute until reps cannot be completed in…

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May 31, 2017

By Tony Fusaro | May 30, 2017

CrossFit: Warm Up: 3rds PA Clean Warmup 4 Athletic Burpees WOD: “Double Death” Death by Power Clean (135/95) Death by Burpee *Rep scheme is 1 rep 1st min, 2 reps 2nd min, 3 reps 3rd min….until failure **Death by burpee will immediately follow Death by power clean ***Each movement is capped at 15min Hump Day…

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