July 16, 2019

By Alpha Athletics Crossfit 412 | July 15, 2019

CrossFit Warm Up:3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High Box Jumps WOD: “Nutts”For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 meter Run (with 45/35 lb plate) BodyFit 336 Warm Up: 3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High…

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February 1, 2018

By Alpha Athletics Crossfit 412 | January 31, 2018

CrossFit:  Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…

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