May 20, 2020

By Alpha Athletics Crossfit 412 | May 19, 2020

WOD:“The Chief” 5 Rounds, 1 Minute Rest After Each Block AMRAP-3 3 Power Cleans (135/95) Barbell or Matching DB’s 6 Push-Ups 9 Air Squats *Start each round at the top, try to hit that Round 1 score **Score is total of all rounds+all reps ***If you don’t have a barbell or matching DB’s, One heavier…

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January 10, 2019

By Alpha Athletics Crossfit 412 | January 9, 2019

CrossFit: Warm Up: Squat Prep3rds5/5 Reverse Lunge to High Knee10 Kips / Kipping Practice :30 Goblet Squat Hold (Build) Strength: Weighted Step UpAll Levels: 3 x 8/8 WOD: “Jim from Accounting” 8min AMRAP 2,4,6,8…Front Squat (135/95)T2B BodyFit: 285 Warm Up:4rds of “Cindy”ThenAccumulate 30 T2B or 60 Knee Raises “The Chief”3 min AMRAP x 53 Cleans…

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June 29, 2017

By Tony Fusaro | June 28, 2017

CrossFit: Warmup: Chubbs Sequence 3rds 2/2 Seesaw Walks 10 Goblet Squats (Moderate) 5 Power Cleans (Build) 5 Push Press Strength: Pistols All Levels: 3 x 6-8 Partner WOD: “Pam and Tommy Lee” 30-20-10 A) Cal Row/B.O.B B) Cleans/Wall Balls C) Jerks/Pullups *(135/95) BodyFit 117: Warm Up: 4rds of “Cindy” Then Accumulate 30 T2B or 60…

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