July 3, 2018

By Alpha Athletics Crossfit 412 | July 2, 2018

CrossFit:  Warm Up: PVC Positons PA Snatch Warmup x 3 (3-4-5) 25 Double Unders / Practice Overhead Mobility Strength: Low Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Chunk” 30 Clean and Jerk (135/95) 60 KBS – American (53/35) 90 Double Unders (3:1) BodyFit: 233 Warm Up: 5min Double Under Practice…

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June 28, 2018

By Alpha Athletics Crossfit 412 | June 27, 2018

CrossFit: Warm Up: 3rds 10 Banded Pullaparts 2/2 Leg Cradle Lunge Step Vert Flex/Ext 5/5 Getup Situps 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.13.18* WOD: “Ants Marching” 10 – 1 – Front Rack Front/Back Lunges (75/55) 1 – 10 Rotational…

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June 27, 2018

By Alpha Athletics Crossfit 412 | June 26, 2018

Warm Up: Heat Yo Meat WOD Setup Hero WOD: “Whitten” 5rds 22 KBS – American 22 Box Jumps (24/20) 400m Run /500m Row 22 Burpees 22 Wall Balls (20/14) *40min cap **Compare to 3.14.17 BodyFit**

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June 25, 2018

By Alpha Athletics Crossfit 412 | June 24, 2018

Warm Up: Squat Prep 3rds 10 Scap Progression :10 Hollow & Arch Hold 10 KBS – American (Build) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest weight from 6.11.18* WOD: “American Way” 50 Thrusters (45/35) 40 Pullups 30 KBS – American (53/35) 20…

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June 21, 2018

By Alpha Athletics Crossfit 412 | June 20, 2018

CrossFit:  Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…

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June 19, 2018

By Alpha Athletics Crossfit 412 | June 18, 2018

CrossFit: Warm Up: PVC Positions 3rds PA Snatch Warmup (3-4-5) 5 Burpee Walkups 5 Box Jumps (Build) Overhead Mobility Strength: Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Victory” 10min AMRAP 2,4,6…. Hang Snatch (95/65) OHS Burpee Over Bar BodyFit: 229 Warm Up: Get Your Chili Warm 3rds 8 Strict No…

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June 13, 2018

By Alpha Athletics Crossfit 412 | June 12, 2018

Warm Up: Ankle Circuit 3rds 25 Double Unders /Practice 10 Banded Pullaparts 10 True Pushups 10 KBS (Build) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: “Belgium Chocolate” 25-20-15-10-5 Burpee 5-10-15-20-25 KBS – Russian (AHAP) *30 Double Unders after each round (3:1)

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June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

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June 6, 2018

By Alpha Athletics Crossfit 412 | June 5, 2018

Warm Up: 4rds 10 ML Press (Alternate arms each round) 15 KBS – American 15 MB Thrusters Strength: Current Alpha Members Weighted Lunges 5 x 4/4 WOD: “Double Ohhhh Seven” 7min AMRAP 10 Wall Balls (20/14) 10 KBS – Russian (AHAP) Rest 4min 7min AMRAP 10 Cals AB 5/5 DB Snatch

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May 29, 2018

By Alpha Athletics Crossfit 412 | May 28, 2018

A big thank you to all who made it in to participate in the Murph.  The workout is a bear (I know a bit of an understantment) but is not only a CrossFit tradition but a memorial WOD for a man who gave the ultimate sacrifice.  It was great to see so many people working…

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