October 20, 2020

By Alpha Athletics Crossfit 412 | October 19, 2020

WOD:Partner workout:Buy In: 1000m Row100 DB Cleans (40/25)100 Box Jumps100 Pullups100 Russian Twists (R+L=1)100 DB Push PressCash Out: 1000m RowRow is broken into 250m incrementsMovements can be broken into any order or sets as pair decides

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May 25, 2020

By Alpha Athletics Crossfit 412 | May 24, 2020

WOD:“Click-Click the Tongs” For Time 50 Goblet Squats 50 KBS 50 KB Ballistic Rows (1,2,3,4) 50 KB High Pulls 50 Front Rack Lateral Lunges (1,2,3,4) 50 Russian Twists (1,1,2,2) *50 Jumping Jacks After Each Movement* **Can go in any order, but must finish all 50 reps before moving to a new movement ***If you did…

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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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May 1, 2020

By Alpha Athletics Crossfit 412 | April 30, 2020

How You Doing? I’ve got a question for you.  How many books have you read since you’ve been forced to take a timeout?  How’s that second language coming?  Did you at least clean the garage like you said you were going to?  We all had these grand plans when the hammer came down and forced…

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April 23, 2019

By Alpha Athletics Crossfit 412 | April 22, 2019

CrossFit Warm Up:Overhead PrepSplit Jerk Footwork3rds5 :02 Pause Jerks10 KBS (Build)5 High Box Jumps Strength: JerksLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD: “He hates these cans!”A: Every :30 for 10 Rounds1 Push Jerk1 Split JerkB: 150 Russian KBS for Time BodyFit 315 Warm Up:Ankle Circuit8min WAMRAP :20 N2W HS Hold10 Kips / Kipping…

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