June 1, 2020

By Alpha Athletics Crossfit 412 | May 31, 2020

WOD:“BaseBaseLineLine” For Time 500m Row- 400m Run – 30/21 AB – 100 Quick Steps 40 Goblet Squat 30 Alternating V-Ups 20 Push-Ups with DB Drag 10 Bent Over Row 20 Push-Ups 30 Sit-Ups 40 Air Squats 500m Row- 400m Run – 30/21 AB – 100 Quick Steps *Time Cap: 20:00 OPTIONAL COOL DOWN: Power Athlete…

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May 15, 2020

By Alpha Athletics Crossfit 412 | May 14, 2020

“You Done Lost Your Damn Mind!” I’m not sure if you heard but this COVID 19 thing is a pretty big deal.  If you haven’t your name is probably Jared Leto and you’ve just returned from your silent meditation retreat in the desert.  In all seriousness I’m starting to lose faith in our ability to…

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April 24, 2017

By Tony Fusaro | April 24, 2017

CrossFit: Warm Up: Shoulder DROM 3rds 25 Double Unders/Practice Child’s Pose Progression 10 EB BTN Press 5 Push Jerk (Build) Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Heavy 3 Level 2:  5 x 2 (Straight) *Goal weight is same as 4.19.17 WOD: “Falcon” 5rds 10 Single Arm DB Press  – Right (AHAP) 20…

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