June 3, 2020

By Alpha Athletics Crossfit 412 | June 2, 2020

WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…

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June 28, 2019

By Alpha Athletics Crossfit 412 | June 27, 2019

Warm Up: PA Clean Warmup x 2Kipping Practice x 2Tempo Goblet Squat – Heavy – (:03 down :03 hold)—————EB Pullunders —————-3 position Squat Clean (Build) Strength: Squat Cleans Level 1: Technique Level 2: Work to Heavy 2 Choose Your Own Adventure: WOD: For Time 21-15-9Power Cleans (115/85)T2B Flex Sesh: 4rds for completion8 DB Pullovers (AHAP)MR…

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April 15, 2019

By Alpha Athletics Crossfit 412 | April 14, 2019

Warm Up:Squat Prep 3rds10 Kip Progression10 KBS (Build)3 x 1 Squat Clean + 2 Front Squat (Build)Back Squats Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Find a Heavy 3 then 1 Drop Set @ 80% WOD: 5 Squat Cleans (135/95)20 T2B5 Squat Cleans30 Dumbbell Snatch (50/35)5 Squat Cleans40 Russian KBS (AHAP)5 Squat Cleans50…

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December 19, 2018

By Alpha Athletics Crossfit 412 | December 18, 2018

Warm Up: 500m Row – Easy, before WB3rdsPA Clean Warmup (Build)2 Burpee Walkups4 Strict No Jump BurpeesThen 3 High Hang Squat Cleans + 3 Jerks – Build to heavy Strength: Squat Cleans All Levels: Sets of 3*Treat session as an opportunity to improve your technique.  Weights should remain managable* WOD: “Home Stretch”7min AMRAP750m Row10 Clean & Jerk (155/115)MR…

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December 11, 2018

By Alpha Athletics Crossfit 412 | December 10, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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October 15, 2018

By Alpha Athletics Crossfit 412 | October 14, 2018

This Saturday 9:30am FREE Community WOD.  If you have a friend, co-worker, family member, whomever that you think would love Alpha bring them to class this coming Saturday at 9:30am and show them why! Warm Up: Squat Prep 3rds 10 Banded Pulls 5 :05 Pause Goblet Sqauts 2 Squat Cleans + 3 Front Squats (Build…

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March 8, 2018

By Alpha Athletics Crossfit 412 | March 7, 2018

CrossFit:  Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…

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January 19, 2018

By Alpha Athletics Crossfit 412 | January 18, 2018

Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks.  Festivites begin around 7pm and continue until nobody is there.  Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…

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