April 15, 2020

By Alpha Athletics Crossfit 412 | April 14, 2020

Warm Up:Chili Warm Chubbs Sequence 8/8 Teapots :30 Pillar WOD:“The Rains of Castamere” 10 8-Count Burpees* 20 Sit-ups 9 8-Count Burpees 18 KBS 8 8-Count Burpees 16 Heel Taps (R+L=1) 7 8-Count Burpees 14 V-Ups 6 8-Count Burpees 12 Plate Touch/Ball Slam 5 8-Count Burpees 10 Shoulder Taps (R+L=1) 4 8-Count Burpees 8 Sprinter Crunches…

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April 11, 2020

By Alpha Athletics Crossfit 412 | April 10, 2020

Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…

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March 31, 2020

By Alpha Athletics Crossfit 412 | March 30, 2020

Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…

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March 11, 2020

By Alpha Athletics Crossfit 412 | March 10, 2020

QuickFit Warm Up:2rds 10m Quadruped Crawl 10 KB Kang Squat 10 Hollow or Bent Hollow Rocks WOD:2rds 50 Ball Slams 25 Cals AB 50 Situps 25 Cals AB *15min Cap* CrossFit: Warm Up:OH Shoulder Prep 10 Squat Therapy 3×5 Snatch Grip Behind the Neck Push Press @ 50%, 60%, 70% of 1RM PP 3 From…

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February 28, 2020

By Alpha Athletics Crossfit 412 | February 27, 2020

QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…

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February 19, 2020

By Alpha Athletics Crossfit 412 | February 18, 2020

QuickFit Warm Up:2rds 2 Wall Walks 5/5 Single Arm DB Cleans 10 DU’s or DU practice WOD:20min AMRAP 5 HSPU 10 DB Cleans (50/35) 20 Situps 40 Double Unders (3:1) *Compare to BF 271* CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks 10/10 Single Arm Bottom Up KB Z-Press 1 Clean Complex…

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February 14, 2020

By Alpha Athletics Crossfit 412 | February 13, 2020

QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…

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February 10, 2020

By Alpha Athletics Crossfit 412 | February 9, 2020

QuickFit Warm Up:Warm Up DU’s before Whiteboard 2rds (5:00 cap) 10 m Inch Worm to Push Up 5/5 WB Curtsy Squat 5 Tempo 3311 WB Squat WOD:50 Double Unders (3:1) 40 Wall Balls 30 Situps 20 HRPU 5/5 Rotational Ball Slams 20 HRPU 30 Situps 40 Wall Balls 50 Double Unders CrossFit: Warm Up:Squat/Front Rack…

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February 6, 2020

By Alpha Athletics Crossfit 412 | February 5, 2020

CrossFit Warm Up:Shoulder Prep3 rds (10:00 cap) 10/10 Miniband Tall Plank Lateral Crawl 10 Prone PVC Lift Offs :10-:20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pullups Min 2: 8 St. Dips WOD: “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats *Work can be split any way, BUT Rxd is…

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January 29, 2020

By Alpha Athletics Crossfit 412 | January 28, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 10 AKBS 5 DB Push Press (Build) WOD:Tabata: 8 Intervals Each (0:20 on, 0:10 off)DB Push Press Cals AB Situps Ball Slams CrossFit: Warm Up:OH Shoulder Prep3rds (10:00 cap) 2 Wall Walks 10 AKBS 5 Push Press (Build) Strength: Push Press4 x 5 @ 90% of 1.8.20…

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