February 1, 2018

By Alpha Athletics Crossfit 412 | January 31, 2018

CrossFit:  Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…

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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 30, 2018

By Alpha Athletics Crossfit 412 | January 29, 2018

CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…

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January 29, 2018

By Alpha Athletics Crossfit 412 | January 28, 2018

Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 10 Banded Pullaparts 20 Air Squats / 10 EB FS / 10 EB OHS 7 Strict No Jump Burpees Strength, DB Bench Press All Levels: 4 x 7 (Straight) *Same weight 1.18.18* WOD: “Sherwoods Forest” 9-15-21 Bar Facing Burpees OHS (95/65)

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January 26, 2018

By Alpha Athletics Crossfit 412 | January 25, 2018

Warm Up: 3rds :45 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) :30 Pillar 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every  :30 for 10min *Heavier than 1.17.18 or app. 95%* WOD: “LATT” 5rds :30 Max Cal AB 2:00 Rest *Score is total calories* OR Acitve Recovery – Your choice

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January 25, 2018

By Alpha Athletics Crossfit 412 | January 24, 2018

CrossFit:  Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…

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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 23, 2018

By Alpha Athletics Crossfit 412 | January 22, 2018

CrossFit: Warm Up: Shoulder/Overhead Mobility 3rds PA Snatch Warmup (Build) 5 Burpee Walkups Bear Crawl & Crab Walk then 3 position Squat Snatch (Build) Strength: Snatch All Levels: Every :30 for 8min *Add weight from 1.3.18* WOD: 18.0 21-15-9 DB Snatch (50/35) Burpee Over DB BodyFit: 189 Warm Up: Chili Warm on machine of choice…

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January 22, 2018

By Alpha Athletics Crossfit 412 | January 21, 2018

Warm Up: Squat Prep 3rds 10 Face Pulls :25 Goblet Squat Hold (Build) 10 KBS – American 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 4 x 3 every 3min *Add weight from 1.15.18* WOD: “A Bunch of Jags” 10min AMRAP 30 Wall Balls 15 KBS – Russian…

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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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