November 13, 2018

By Alpha Athletics Crossfit 412 | November 12, 2018

CrossFit:  Warm Up: 3rds 20 Double Unders / Practice :20 N2W HS Hold – 3 :03 Eccentrics 6 Strict Press (Build) Shoulder Mobility Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 1 every :30 for 10min *Weight from 10.30.18* WOD: “Obstacle Course” 5rds 10 HSPU 20 Situps 30 Double Unders (3:1) BodyFit:…

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October 30, 2018

By Alpha Athletics Crossfit 412 | October 29, 2018

CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…

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October 24, 2018

By Alpha Athletics Crossfit 412 | October 23, 2018

Warm Up: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 5 Strict No Jump Burpees 10 Plate Touches (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Build) Partner WOD: “Ham and Cheese” For Time 2000 (MM) – 1750 (MF) – 1500m (FF) Row :45 on :15 transistion 100…

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October 18, 2018

By Alpha Athletics Crossfit 412 | October 17, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10 Pillar with arm reach 10 Goblet Squat 10 EB Press 50m Sprint (Increase intensity across rounds) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3 x 7 (Build) WOD: “Bright Lights” For Time 4-8-12-16-12-8-4 Goblet Squat (53/35) Goblet Carry Sprint *WOD is performed in suicide…

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February 15, 2018

By Alpha Athletics Crossfit 412 | February 14, 2018

CrossFit:  Warmup: 3rds :20 HS Hold PA Clean Warmup 10/10 Bottoms Up KB Press 5/5 Knee Hug Walking Lunge Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×1 (Build) WOD: “Chang Chang” For Time 75 Power Cleans (95/65) 50 Front Rack Lunges 25 HSPU 400m Run BodyFit: 196 Warm Up: 500m Row Then 5min…

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February 8, 2018

By Alpha Athletics Crossfit 412 | February 7, 2018

Don’t forget tomorrow Bros and Brews starting at 5:30pm followed by Saturdays are for the Girls on 10am Saturday morning.  Both events are open to the public so bring a friend or family member and show why Alpha is awesome.  Hope to see you all there! CrossFit: Warm Up: Before WB – 500m Row –…

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January 31, 2018

By Alpha Athletics Crossfit 412 | January 30, 2018

Warm Up: 3rds 5/5 Pillar with arm reach :15 Iso Lunge Hold (R & L) 10/10 Single Arm Press 10 KBS – American 5 Strict Press (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Partner WOD: “Whitney and Bobby” 15min AMRAP 10 KB Lunge (Goblet) 10 KBS…

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January 24, 2018

By Alpha Athletics Crossfit 412 | January 23, 2018

Warm Up: PVC Shoulder DROM 3rds PA Clean Warmup (Build) 5/5 Pillar with arm reach 10 Kips/Kipping Practice 10 Bottoms Up KB Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Heavier than 1.16.18* Partner WOD: “Mary Kate and Ashley” 20rds 3 Power Cleans (135/95) 3 S2OH 6…

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January 16, 2018

By Alpha Athletics Crossfit 412 | January 15, 2018

CrossFit:  Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 5/5 Pillar w/ arm reach 10/10 Bottoms Up KB Press 8 Strict No Jump Burpees Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: Heavy 4 then 1 @ 80% for MR WOD: “The Cliff” Every 2min x 7 1: 2 Burpees…

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January 9, 2018

By Alpha Athletics Crossfit 412 | January 8, 2018

CrossFit Warmup: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 10/10 Banded Rotations 10/10 Bottoms Up KB Press 8 EB Press Strength: Strict Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 Then 1 @ 80% Max Reps WOD: “Hissy Fit” 12 min EMOM Even: 5/5 Rotating Ball Slams Odd: 10 Burpees BodyFit…

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