November 30, 2018

By Alpha Athletics Crossfit 412 | November 29, 2018

Warmup: 3 x Deadbugs 1:00 on/off 3rds 10 Banded Straight Arm Pushdowns 10 BB Good Mornings 10 KB Snatch Warmup 5 Deadlifts (Build) Strength:Deadlift Level 1 – 1×5 (+10) Level 2- 8 min AMRAP 1 every :60 *Same weight as 11-21-18* WOD: Choose your adventure A) 4 Rounds 25 Calories Assault Bike 10/10 KB Snatch…

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November 29, 2018

By Alpha Athletics Crossfit 412 | November 28, 2018

CrossFit: Warmup: 3rds 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext 5 Strict No Jump  Burpees 10 EB Thrusters Strength: 15min clock 4×6 Strict Pullup 4×6/6 Weighted Lunges WOD: “Styx and Stones” 40 Calorie Row 30 Thrusters (95/65) 20 B.O.B 10 C2B 20 B.O.B 30 Thrusters 40 Calorie Row BodyFit 275: Warm Up:…

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November 28, 2018

By Alpha Athletics Crossfit 412 | November 27, 2018

Warmup: Shoulder DROM 3rds 10/10 Strict Bottoms Up KB Press 10 Kips / Kipping Practice 4 Broad Jumps 6 Pause Push Press (Build) *:02 pause at bottom of dip* Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×2 (Build) WOD: “Clothesline” Courtesy of CFNE 12 min AMRAP 2,4,6… Push Press (115/85) T2B Box Jump…

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November 27, 2018

By Alpha Athletics Crossfit 412 | November 26, 2018

CrossFit: Warmup: 3rds PA Clean Warmup (Build) 20 Double Unders / Practice Wrist/Rack Mobility Then 3 Position Power Clean (Build) Strength: Power Clean All Levels-  Heavy 3 *15min running clock* WOD: 10 min EMOM 3 Power cleans @ 80% 20 Double Unders /Lateral Hops BodyFit 274 (Repeat BodyFit 059) Warm Up: Ankle Circuit 5min Double…

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November 26, 2018

By Alpha Athletics Crossfit 412 | November 25, 2018

I hope everyone had a nice holiday weekend.  Let’s stay on track these last few weeks and not let the holiday’s get the best of us. Warmup: Squat Prep 3rds 10 Kips / Kipping Practice 5 :03 Pause Goblet Squats (Build) Overhead Mobility 8-10 OHS (Build – Light) Strength: Overhead Squat All Levels – 5…

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November 21, 2018

By Alpha Athletics Crossfit 412 | November 20, 2018

Don’t forget tomorrow (Thanksgiving) only 1 WOD at 9am.  There will be no cap for class we’ll accommodate as necessary. Warm Up: 3rds 1:00 Deadbug 5 Burpee Walkups 8-10 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Work to a heavy 2 *Weight shoud be heavier than 11.9.18*…

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November 20, 2018

By Alpha Athletics Crossfit 412 | November 19, 2018

CrossFit:  Warm Up: 3rds 10 Pillar w/arm reach 10 Plate Touches 2 Wall Walks w/ :05 Hold :10 AB Sprints Strength: Strict Press Level 1: 3 x 5 (Add #) Level 2: 3 x 3 (Straight) *Weight from 11.13.18* WOD: 5rds 4 HSPU 8 Ball Slams 12/8 Cals AB Rest :90 BodyFit: 273 Warm Up:…

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November 19, 2018

By Alpha Athletics Crossfit 412 | November 18, 2018

I want to thank everybody that came out last night to share the evening at Friendsgiving.  As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend. Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday…

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November 16, 2018

By Alpha Athletics Crossfit 412 | November 15, 2018

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there! Warm Up: 5min Double Under Practice 3rds 10 Banded Pullaparts 10 True Pushups – 6 Depth Pushups 5  Bench Press (Build) Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR!* WOD:…

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November 15, 2018

By Alpha Athletics Crossfit 412 | November 14, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps  at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…

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