September 26, 2020

By Alpha Athletics Crossfit 412 | September 25, 2020

HERO WOD:“Bauer”2 minute Plank (Accumulate)13 Burpees18 Kettlebell Swings (50/35)31 Push-Ups53 Goblet Squats53 Burpees31 Kettlebell Swings18 Push-Ups13 Goblet Squats2 minute Wall Sit (Accumulate)

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June 5, 2020

By Alpha Athletics Crossfit 412 | June 4, 2020

WOD:“811 Boyd”For TimeLateral Shuffle BurpeesKBSBodyweight Lungester (Rev Lunge+Rev Lunge+Air Squat)Sit-UpsShoulder Taps (1,1,2,2)Ballistic Row (1,1,2,2)DB/KB Single Arm Hang CleanDB/KB Squat to CurlDB/KB Single Arm Push PressDouble Unders/Penguins (2:1 Singles/Jacks)*Athlete must complete 811 total reps**Must perform at least 30 reps of each movement and cannot exceed 100 reps of any movement*Movements can be in any order but…

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May 25, 2020

By Alpha Athletics Crossfit 412 | May 24, 2020

WOD:“Click-Click the Tongs” For Time 50 Goblet Squats 50 KBS 50 KB Ballistic Rows (1,2,3,4) 50 KB High Pulls 50 Front Rack Lateral Lunges (1,2,3,4) 50 Russian Twists (1,1,2,2) *50 Jumping Jacks After Each Movement* **Can go in any order, but must finish all 50 reps before moving to a new movement ***If you did…

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April 15, 2020

By Alpha Athletics Crossfit 412 | April 14, 2020

Warm Up:Chili Warm Chubbs Sequence 8/8 Teapots :30 Pillar WOD:“The Rains of Castamere” 10 8-Count Burpees* 20 Sit-ups 9 8-Count Burpees 18 KBS 8 8-Count Burpees 16 Heel Taps (R+L=1) 7 8-Count Burpees 14 V-Ups 6 8-Count Burpees 12 Plate Touch/Ball Slam 5 8-Count Burpees 10 Shoulder Taps (R+L=1) 4 8-Count Burpees 8 Sprinter Crunches…

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April 11, 2020

By Alpha Athletics Crossfit 412 | April 10, 2020

Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…

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December 5, 2019

By Alpha Athletics Crossfit 412 | December 4, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

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December 4, 2019

By Alpha Athletics Crossfit 412 | December 3, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 12/side Lateral Banded walks 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups WOD:3rds 20/14 Cals AB30 Pushups 40 KBS – Russian CrossFit: Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 10/leg Single Leg Glute Bridge 10 KB RDL :20/side Star Plank 5 Scapular Push-Ups 5…

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