May 15, 2018

By Alpha Athletics Crossfit 412 | May 14, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat. CrossFit:  Warm Up: Ankle Circuit 3rds PA Clean Warmup (Build) 5 Bupree Walkups 20 Double Unders / Practice Overhead Mobility…

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May 10, 2018

By Alpha Athletics Crossfit 412 | May 9, 2018

CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:  Warm Up:…

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May 3, 2018

By Alpha Athletics Crossfit 412 | May 2, 2018

CrossFit: Warm Up: Strength: Snatch Level 1: Technique Level 2: Heavy 2 WOD: “Bradshaw” 12min AMRAP 1 Snatch (135/95) 2 KBS – American (AHAP) *Add (1) Snatch and (2) KBS every round* BodyFit: 218 Warm Up: Get Your Chili Warm Trunk: 3rds :40 Plank w/ pushup (Every :10) 10/10 MB2T 10/10 Heel Touches WOD: BodyFit…

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April 18, 2018

By Alpha Athletics Crossfit 412 | April 17, 2018

Happy Rolling Rock Day to my beautiful wife and baby mama April! Don’t forget Happy Hour this coming Friday at Hitchhiker Brewing in Sharpsburg.  Festivities begin when you get there! Warmup: Shoulder DROM 3rds 6/6 Bottoms Up KB Press 10 Pillar to Plank Press 10 KBS – American 5 Push Jerk (Build) *Move your feet!*…

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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…

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April 5, 2018

By Alpha Athletics Crossfit 412 | April 4, 2018

CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…

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March 27, 2018

By Alpha Athletics Crossfit 412 | March 26, 2018

CrossFit: Warm Up: Overhead/Wrist Mobility 3rds PA Snatch Warmup (Build) 100m Jog 3 position Snatch (Build) Strength: All Levels: Power Snatch 10 min EMOM 2 Power Snatch *Add weight every 2 min* WOD: “Obstacle Illusion” 5rds 7 Snatch 14 KBS – Russian (AHAP) 200m Run BodyFit: 207 Warm Up: 3rds 200m Row 10 Pushups 15…

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March 13, 2018

By Alpha Athletics Crossfit 412 | March 12, 2018

CrossFit:  Warm Up: 3rds 10 Banded Pullaparts 10 Kips/Kipping Practice 12 KBS – Russian (Build) 6 Depth Pushups *scale to true pushups* Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Bolt” 6rds 8 Pullups 8 KBS – American (AHAP) 8 Cals AB Rest…

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March 6, 2018

By Alpha Athletics Crossfit 412 | March 5, 2018

CrossFit:  Warm Up: 500m Row (Before WB) 3rds 15 KBS – Russian (Build) 10 True Pushups 10 Wall Drill 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *2.27.18* WOD: “Hindsight” 15min AMRAP 3,6,9,12…. KBS – American (53/35) HRPU Cal Row BodyFit: 201 Warm…

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February 27, 2018

By Alpha Athletics Crossfit 412 | February 26, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10/10 Single Arm Press 5 Strict No Jump Burpees 5 Broad Jumps 5 Push Press (Build) 100m Jog Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Smoke em if you got em” For Time 200m Run 15-12-9-6-3…

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