December 8, 2017

By Alpha Athletics Crossfit 412 | December 7, 2017

CrossFit Warmup: 500m Row – Before WB 3rds :45 Deadbug 8 BB Good Mornings (Heavy) 8 Pendlay Rows (Heavy) 5-4-3 Deadlifts (Heavy) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×2 (Build) *Finish at 100%+ of 3RM WOD: Choose Your own Adventure Partner WOD: Partner Tabata x 8 Calorie Assault Bike *Each partner completes 8rds…

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December 7, 2017

By Alpha Athletics Crossfit 412 | December 6, 2017

CrossFit Warmup: Chubbs 3rds :30 HS Hold / 3 :05 Hold w/ :03 Eccentric 5/5 Knee Hug Walking Lunge 10 EB Thrusters Strength: 10 min Alternating EMOM Even: 5/5 Split Squat Odd: 5 Strict HSPU WOD: “The Great Oyster” 5 Rounds 20/15 Row or Assault Bike 10 Thrusters (95/65) BodyFit 172 Warm Up: 500m Row…

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December 6, 2017

By Alpha Athletics Crossfit 412 | December 5, 2017

CrossFit Warmup: 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 Pushups 3 position Hang Squat Cleans (Build) Strength: Hang Squat Cleans Level 1: Technique Level 2: Heavy 3 WOD: “Abe the Axe” 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, HRPU C2B 20 Double Unders 9:30 AM BodyFit Canceled 12/06/2017

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December 5, 2017

By Alpha Athletics Crossfit 412 | December 4, 2017

CrossFit Warmup: Chubbs 2rds PA Clean Warmup 5/5 Knee Hug Lunge Step 4 Broad Jumps Then Barbell Complex x 3 (Build) WOD: Mainsite 10/14/2012 60 Alternating Pistols OR Step Lunges 50 wall-ball shots, (20/14) 40 box jumps, (24/20) 30 deadlifts, (185/135) 20 power cleans 10 front squats BodyFit 171 Warm Up: Get Your Chili Warm…

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December 1, 2017

By Alpha Athletics Crossfit 412 | November 30, 2017

CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…

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November 30, 2017

By Alpha Athletics Crossfit 412 | November 29, 2017

CrossFit Warmup: PA Snatch Warm Up x 3 Overhead/Wrist Mobility 5 Snatch Balance + OHS (Build) Strength: Hang Squat Snatch Level 1: Technique Level 2: Heavy 3 WOD: “The Wall” 20-15-10-5 OHS (95/65) 10-20-30-40 Wallballs BodyFit 170 Warm Up: Get Your Chili Warm 4rds of “Cindy” WOD: Tabata – 8 Rounds (Rest 1 min btwn…

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November 29, 2017

By Alpha Athletics Crossfit 412 | November 28, 2017

CrossFit Warmup: 3rds :40 Deadbug 8 Ring Rows 8 BB Good Mornings (Build) 4 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: Heavy 3 (Approx 90% of 3 RM) WOD: 8 min AMRAP 4/4 Rotational Ball Slam 4, 8, 12, 16, 20 . . . Pullups BodyFit 170 Warm…

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November 28, 2017

By Alpha Athletics Crossfit 412 | November 27, 2017

CrossFit:  Warmup: 3rds :20 Nose to Wall HS Hold/3 :05 with :03 eccentric 15 Air Squats 10 Scap Depressions 4 Broad Jumps Strength: 10 min Alternating EMOM Even: Strict Pullup Odd: HSPU WOD: “Fight Gone Bad†3 x 1min at each station followed by 1min rest Wall Balls (20/14) Hang Power Clean (75#) Box Jumps…

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October 21, 2016

By Tony Fusaro | October 20, 2016

Warm Up: 4rds :30 KB Supported Deadbug 10 Strict Pullups 20 EB Good Mornings Strength: Deadlift Level 1: 5RM (+10) Level 2: 2-2-2-2 @ 100% WOD: CHALLENGE Max Unbroken Single Unders *Musical chairs style

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October 20, 2016

By Tony Fusaro | October 19, 2016

CrossFit: Warm Up: Chili Up! Trunk: Tabata Situps x 8 WOD: 24 min EMOM Min 1- Calorie Row (:30) Min 2- 10 Pullups Min 3 – Calorie Assault Bike (:30) Min 4- 10 Ball Slams BodyFit: 049 Trunk: Tabata Situps WOD: 30 DB Snatch 30 T2B 30 Double Unders (3:1) 40 Box Jumps (24/20) 40…

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