December 14, 2018

By Alpha Athletics Crossfit 412 | December 13, 2018

Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) Then 3 x 3 position clean (Build) 10min Row Review Partner WOD: 1200m (MM) – 1100m (MF) – 1000m (FF) *Rotate every 300m / 250m* 20 Power Cleans (185/135) 1200m – 1100m – 1000m 30 Power Cleans (165/115) 1200m – 1100m – 1000m 50…

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December 13, 2018

By Alpha Athletics Crossfit 412 | December 12, 2018

CrossFit: Warm Up:3rds5/5 Pillar w/ arm reach10 Single Arm Press10 Air Squats5 Strict Press (Build) Strength: Strict PressLevel 1: 3 x 5 (Add #)Level 2: 5 x 1 (Build)*This is NOT a test, no misses* WOD: “Hellish”100 BurpeesEvery :90 sec10 Wallballs (20/14) BodyFit: 279 Warm Up:8min WAMRAP10 Scap Progression5 Burpee Walkups5 Box Jumps (AHighAP)10 Plate…

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December 12, 2018

By Alpha Athletics Crossfit 412 | December 11, 2018

Warm Up: 3rds 1:00 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Build to Heavy 2 *Compare to 11.21.18* Prep: 3 x :30 AB Sprints – Build intensity, rest as neeed Tester: 1min AB Test – This is a…

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December 11, 2018

By Alpha Athletics Crossfit 412 | December 10, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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December 10, 2018

By Alpha Athletics Crossfit 412 | December 9, 2018

Warm Up: Squat Prep 3rds 6 Strict Pullups 8 :03 Pause Goblet Squats 4 Broad Jumps 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: 5 x 1 – Build) *NOT a test, no misses* WOD: “Jingle Bells” 25-20-15-10-5 Goblet Squat 5-4-3-2-1 DB KB Carry *Options – Suitcase, Waiter…

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December 7, 2018

By Alpha Athletics Crossfit 412 | December 6, 2018

Warmup: 10min WAMRAP :20 N2Wall HS Hold 5/5 Reverse Lunge to High Knee 8/8 ML Press 5 Athletic Burpees Strength: 15min Clock 4×6 HSPU 4×6/6 Weighted Step up WOD: Choose your own Adventure A) 8 min AMRAP 8 DB Front Rack Lunge 8 DB Burpee 8 DB Snatch (Alternate R/L Rounds) B) Flex 3 Rounds…

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December 6, 2018

By Alpha Athletics Crossfit 412 | December 5, 2018

CrossFit: Warmup: 5min Double Under Practice 3rds 1:00 Deadbug 15 Banded Good Mornings 6 Strict Pullups 5 Box Jumps 6-8 Deadlift (Build to working weight) WOD: “John Tipping II” 4 Rounds 15 Deadlift (225/155) 15 Box Jumps 50 DU (3:1) *Remaining time in class work on something you suck at (Spoiler alert we all suck…

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December 5, 2018

By Alpha Athletics Crossfit 412 | December 4, 2018

Warmup: Row 500m – Easy – Before WB 8min WAMRAP 5/5 Pillar w/ arm reach 8/8 Bottoms Up KB Press 8 Front Squat (Build) 8 EB Thrusters Strength: Strict Press Level 1: 3×5 (Add #) Level 2: 1 every :30 sec x 5min WOD: 5 Rounds (15 Min Cap) 20 Calories Row/Bike 10 Thrusters (95/65)…

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December 4, 2019

By Alpha Athletics Crossfit 412 | December 3, 2018

CrossFit Warmup: 3rds PA Snatch Warmup (3-4-5) 5 Box Jumps (AHighAP) 10 Pushups Then 3 x 3 position Power Snatch Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Holy Minute, Batman” 5 Rounds 5 Snatch (75-80%) 10 Pushups 15 KBS (Russian AHAP) Rest :60 seconds BodyFit 276 Warm Up: 3rds 20 Double…

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December 3, 2018

By Alpha Athletics Crossfit 412 | December 2, 2018

Warmup: Squat Prep 3rds 2/2 Knee Lunge Step Vert Flex Ext 10 KB High Pull (AHAP) 10 Ring Rows 5 Back Squat (Build) Strength: Back Squat Level 1: 3×5 (+5) Level 2: Cluster 3 x 1 x 3 / :15, :30, :45 WOD: “Santa’s Sacks” 10min AMRAP 10 DB Hang Cleans (50/35) 10/10 Split Squat…

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