July 18, 2020

By Alpha Athletics Crossfit 412 | July 17, 2020

HERO WOD:“Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *Cap it at 40 min so there is time for clean up and so that no one dies

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May 23, 2020

By Alpha Athletics Crossfit 412 | May 22, 2020

Instructions:1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Barbell or matching dumbbells b. Jump rope/plate or something 2-4 inches high for plate taps 3. Buy in with 1 minute MAX Double Unders/single unders/lateral hops/plate taps each. 4. At minutes 6 and 12 perform 1 minute MAX…

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January 21, 2019

By Alpha Athletics Crossfit 412 | January 20, 2020

CrossFit Warm Up:Front Rack/Ankle Prep3rds (10:00 cap) 10 4-way Hops (front-back/side-side = 1) 10/10 Miniband Sidesteps on Toes 1 From Floor Clean Complex (build) 5 Jerks (build) Strength: Power Cleans 4 x 5 (Build) *Must be T&G* WOD: 12min AMRAP 12 Cleans (135/95) 24 Double Unders (Lateral Hops) 12 Jerks 24 Double Unders 12 Clean…

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January 17, 2020

By Alpha Athletics Crossfit 412 | January 16, 2020

QuickFit Warm Up:2 rds – 5:00 cap 5 Burpees 10 DB Clean (build to working weight) 10 DB Reverse Lunge (build to working weight) WOD:10-20-30-20-10 DB Clean** DB Reverse Lunge* 10-10-10-10-10 Burpees **2 DB’s *1 DB CrossFit: Warm Up:Glute/Low back/Shoulder Prep 3 rds (10:00 cap) 5 Burpees 5 DB Floor Press (Build) 1 PA Clean…

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October 2, 2019

By Alpha Athletics Crossfit 412 | October 1, 2019

QuickFit Warm Up:EMOM 8 mins: 1) 100m Run 2) 10 DB Goblet Squat 3) 10 DB Good Mornings 4) 20m/arm DB OH Carry WOD:15min AMRAP 3, 6, 9, 12…. DB Cleans (50/35) Single Arm DB Squat 50, 100, 150, 200m Run CrossFit Warm Up:400m RUNTHEN- EMOM 12mins: 1) 10 Prone PVC Lift offs 2) 8/8…

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September 11, 2019

By Alpha Athletics Crossfit 412 | September 10, 2019

QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…

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July 26, 2019

By Alpha Athletics Crossfit 412 | July 25, 2019

Alpha Happy Hour tonight Gators Grill in Indiana Twp. Party starts when you get there, I’ll see you after the evening classes. Be there or be square! Warm Up: 10min WAMRAP 10 Banded Pullaparts5 Box Jumps + 3 Squats10 True Pushups5 Power Cleans (Build) Strength: DB Bench PressAll Levels – 4 x 8 (Build)*Slight Incline*…

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