October 22, 2018

By Alpha Athletics Crossfit 412 | October 21, 2018

Warm Up: Squat Prep 3rds 20 Double Unders/Practice 10 Kips/Kipping Practice 10 DB Push Press 5 :03 Pause Squats (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 3 then MR @ 80% WOD: 9.29.18 Courtesy of CF Linchpin 11min AMRAP 30 Double Unders (3:1) 7 T2B 7 DB Squat (50/35)…

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October 9, 2018

By Alpha Athletics Crossfit 412 | October 8, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 1rd Cindy 3 Power Cleans + 3 Jerks (Build to working weight) WOD: “Athlete” 1- 10 Clean and Jerk (135/95) 1rd “Cindy” *Cindy – 5 Pullups, 10 Puhups, 15 Air Squats BodyFit: 261 Warm Up: Ankle Circuit 8min WAMRAP 20 Double Unders / Singles 10 Kip Progression…

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September 27, 2018

By Alpha Athletics Crossfit 412 | September 26, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch PA Snatch Warmup (3-4-5) Strength: 8min EMOM Even: 6 Strict Pullups Odd: 6 Strict Dips *Add weight to either if necessary* Partner WOD: “Fried Chicken and Rigs” 20 Snatch (115/85) 40 T2B 60 S2OH 80 KBS – Russian (AHAP) *Between movements 40 cals AB*…

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September 21, 2018

By Alpha Athletics Crossfit 412 | September 20, 2018

Schedule Reminder: Tomorrow morning Free Community WOD at 9:30am for any and all interested in giving Alpha and/or CrossFit a try.  Bring your friends, family, co-workers, etc. who have been asking you why you look so good.  Both classes are open to Alpha members but 8:30am class is for members only. Warm Up: 3rds 10…

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September 11, 2018

By Alpha Athletics Crossfit 412 | September 10, 2018

CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…

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September 7, 2018

By Alpha Athletics Crossfit 412 | September 6, 2018

Warm Up: 3rds 25 Double Unders / Practice 10 Scap Progression 5  Box Jumps (AHighAP) 3 Cleans + 3 Jerks (Build) Trunk: 3rds 8/8 Getup Situp 12 Straight Leg Raises WOD: “7 Deadly Sins” Courtesy of CF Mt. Lebanon 10 C2B Pullups 20 T2B 30 Deadlift (185/135) 100 Double Unders (Lateral Hops) 30 Box Jumps…

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September 4, 2018

By Alpha Athletics Crossfit 412 | September 3, 2018

CrossFit:  Warm Up: 3rds 10 Scap Progression :15 Table Top Stretch 15 KB High Pull 5 Strict No Jump Burpee Strength: 10min EMOM Even: 6 Strict Pullups Odd: 6 Dips *Add weight if necessary* WOD: “Level Up” For Time 2rds 20/20 Hang DB Snatch (55/40) 30 Burpee to Plate 20 T2B BodyFit: 251 Warm Up:…

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August 28, 2018

By Alpha Athletics Crossfit 412 | August 27, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression 10 Knee Hug Walking Lunge 10 Plate Touches (Build) 10/10 Russian Twists Strength: 15min clock 4 x 6 Strict Pullups *Add weight if necessary 4 x Fastest Front Carry WOD: Buy In: 800m Run 21-15-9 T2B Rotational Ball Slam 9-15-21 KBS – Russian (53/35) KB Walking Lunge Cash…

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August 9, 2018

By Alpha Athletics Crossfit 412 | August 8, 2018

CrossFit:  Warm Up: Partner Mobility EB Positions 3 x 5 Snatch Balance (Build) Strength: Hang Squat Snatch All Levels: Technique *Work sets of 3 adding weight as necessary* WOD: “Atabat” 5 Snatch (115/85) every :30 x 8 Rest 1min 5 Thruster (115/85) every :30 x 8 Rest 1min 5 Power Clean (115/85) every :30 x…

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July 31, 2018

By Alpha Athletics Crossfit 412 | July 30, 2018

CrossFit:  Warm Up: 6min WAMRAP 10 Scap Progression 10 Plate Touches Hip Mobility Skill: Turkish Getup Strength: 15min running clock 4 x 6 Strict Pullups *Add weight if necessary Work to heavy Turkish Getup *Right & Left WOD: “Twosday” Every 3:00 x 5 8 T2B 10 Ball Slams 12/8 AB Cals BodyFit: 241 Warm Up:…

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