August 1, 2018

By Alpha Athletics Crossfit 412 | July 31, 2018

Today marks the beginning of the CrossFit Games.  If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are. Warm Up: 3rds Spidermans 10 Banded Pullaparts :40 Plank with pushup 4 Broad Jumps 5 Strict No Jump Burpees Strength: Bench Press Level…

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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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July 30, 2018

By Alpha Athletics Crossfit 412 | July 29, 2018

Warm Up: Squat Prep 3rds 20 Double Unders or Singles 6-8 Strict Pullups 5 :03 Pause Goblet Squats (AHAP) 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 5 @ 85% *:90 rest between sets* Partner WOD: “May and Walsh” 200 Wall Balls (20/14) A) Wall Balls…

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July 27, 2018

By Alpha Athletics Crossfit 412 | July 26, 2018

Warm Up: 3 x Deadbugs 1:00 on / 1:00 off Then 3rds 8 BB Good Mornings (Build) 8 Bent Over BB Rows 5 Box Jumps (AHighAP) 5 Deadlifts Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 (Build) *Goal is 100%+ of 3RM* Choose Your Own Adventure WOD: 7min AMRAP 7…

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July 26, 2018

By Alpha Athletics Crossfit 412 | July 25, 2018

CrossFit and BodyFit: 240 Warm Up: Squat Prep 3rds :25 HS Hold / 5 :05 HS Hold :03 Eccetric 5/5 Pillar with arm reach 10 Kips /Kipping Practice 10 Front Squat (Build to working weight) 100m Jog Hero WOD: “Bulger” 10rds 150m Run 7 C2B Pullups 7 Front Squat (135/95) 7 HSPU *BodyFit can use…

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July 25, 2018

By Alpha Athletics Crossfit 412 | July 24, 2018

Warm Up: Overhead / Rack Mobility Split Jerk Footwork 3rds PA Clean Warmup (Build) 4 Athletic Burpees Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 2 (Build) *4 challenging doubles* Partner WOD: “Monongahela and Allegheny” 10min AMRAP 2 Hang Clean (135/95) 2 Power Clean 2 Jerk *Partners alternate rounds*

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July 24, 2018

By Alpha Athletics Crossfit 412 | July 23, 2018

CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…

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July 23, 2018

By Alpha Athletics Crossfit 412 | July 22, 2018

Warm Up: Squat Prep 3rds Knee Hug Lunge Step Horizontal Rotation 8 Ring Rows Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5RM – Go get a PR! WOD: “The Hud” For Time 30 Front Rack Lunges (95/65) 30 Rotational Ball Slams 60 Wall Balls (20/14) *10min cap*

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July 20, 2018

By Alpha Athletics Crossfit 412 | July 19, 2018

Warm Up: 8min WAMRAP 10 Face Pulls 10 Strict Burpees 100m Jog Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 5 (Straight) *Heaviest from 7.5* Partner WOD: “Hotdog and Ketchup” 15min AMRAP Driveway Run 8 Burpees *Alternate rounds*

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July 19, 2018

By Alpha Athletics Crossfit 412 | July 18, 2018

CrossFit:  Warm Up: 3rds 25 Double Unders or Singles 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Bent Over BB Row (Underhand grip) :10 Superfriend Stretch + 4 Thrusters Strength: 4 x 8/8 Weighted Lunges Fastest 50m Keg Carry (3-4 reps) *On a 15min running clock* WOD: “Rock Salt” 3rds 25 S2OH (115/75) 25 Front…

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