April 13, 2020

By Alpha Athletics Crossfit 412 | April 12, 2020

Warm Up:3 Rounds 2/2 Spiderman with Rotation 5 Russian Baby Makers 8 Elevated Push-ups Strength:Front Squat* or Tempo Goblet Squat** *Barbell: 5×5 **Straight KB/DB/Odd Object: 5×5 Tempo (3311) HERO WOD:“Laredo” 6 Rounds 24 Air Squats (RX+ Goblet Squat) 24 Push-ups (RX+ HRPU) 24 Walking Lunge (RX+ Weighted Lunge) 400m Run or Sub (500m Row, 30/21…

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February 21, 2020

By Alpha Athletics Crossfit 412 | February 20, 2020

QuickFit Warm Up: 2rds 10m Quadruped Crawl 10 Pull-Up Progression 10 DU’s or DU practice WOD:5min – Max Meter Row 4min – Walking Lunges 3min – Burpees 2min – Pull-ups 1min – Double Unders *Set clock for 15min, no rest between movements* CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds (10:00 cap) 10/10 MiniBand (ankles)…

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January 31, 2020

By Alpha Athletics Crossfit 412 | January 30, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 5/5 Jumping Lunges 10 Pull up/T2B Progression WOD:15min Chipper: 250m Row 25 Pullups 250m Row 25 HRPU 250m Row 25 W. Lunge 250m Row 25 T2B 250m Row 25 HSPU *Remaining time in WOD max meter row* **Score is reps completed or meters rowed at finish** CrossFit:…

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January 24, 2020

By Alpha Athletics Crossfit 412 | January 23, 2020

QuickFit Warm Up:2 rds (5:00 cap) 10 m Quadruped Crawl 5/5 Jumping Lunges 10 Band Pull Through Partner WOD: Total Work: 120 Cals AB —————- 120 KBS – American 120 Pushups 120 Walking Lunge *Partners switch every 12/8 cal until complete **Partners work simultaneously until AB is complete ***120’s done Chipper style CrossFit: Warm Up:Shoulder/Glute…

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November 4, 2019

By Alpha Athletics Crossfit 412 | November 3, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rounds: 10/10 Walking Lunges 10 Ring Face Pulls 30 Over the Line Quick Steps WOD:15min AMRAP 5 Pul-lups 5/5 KB Walking Lunges (Goblet) 20 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/10 Walking Lunges 10 Ring Face Pulls 3 Tempo (3311) Goblet Squat 3-5 Barbell…

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October 21, 2019

By Alpha Athletics Crossfit 412 | October 20, 2019

QuickFit Warm Up:2 rds 10/10 Mt. Climbers 15 KB GoodMorning 20 Frog Pumps WOD:50-40-30-20-10 Wall Balls KBS – Russian (AHAP)Walking Lunges *20min cap* CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 20-25 Frog Pumps 2) 10-15 KB GoodMorning 3) :50 Wall Sit Strength: Back SquatLevel 1: 3×5 (+5lbs)Level 2: 3×5 @ 90% 5RM WOD: “Squirrelly Dan”8min AMRAP 6/6…

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September 26, 2019

By Alpha Athletics Crossfit 412 | September 25, 2019

CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…

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September 16, 2019

By Alpha Athletics Crossfit 412 | September 15, 2019

QuickFit Warm Up:Get Your Chili Warm2 rounds of Cindy WOD:20 Minute AMRAP5 Pull-ups10 Pushups15 Squats100m Run CrossFit Warm Up:Squat Prep3 Rounds5 Back Squats (Build)6 Strict Pull-ups8/8 Knee Hug Walking Lunges Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 6 x 4 (Build) WOD:10, 9, 8… 2, 1Devil Press10/10, 9/9, 8/8… 2/2, 1/1Walking Lunges

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April 11, 2019

By Alpha Athletics Crossfit 412 | April 10, 2019

Schedule Reminder: FREE Community Class at 9:30am Saturday morning followed by Yoga flow at 10:30. Tell everybody you know. CrossFit Warm Up:3rds:15 BB Front Rack Lunge Hold (R&L)10 Kip Progression5/5 Pillar w/ arm reach 5/5 Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) Partner WOD: “Dos Pescado”21 Minute AMRAP100m Sandbag Run7…

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