February 28, 2019

By Alpha Athletics Crossfit 412 | February 27, 2019

CrossFit Warm Up:10min WAMRAP 10 Banded Pullaparts 10 Straight Arm Pushdowns 10 True Pushups 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 8 (Build) WOD: For Completion:3/3 Turkish Getups (Build)10 Supine Ring Rows10 Evil Wheels* 15 Minute Clock* BodyFit 299 Warm Up:10min WAMRAP 8/8 ML Stretch 8 Strict…

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February 27, 2019

By Alpha Athletics Crossfit 412 | February 26, 2019

Warm Up:2rdsPA Clean WarmupRack / Hip Mobility5 EB Pullunders—————————3 Position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Heavy 1 (If it feels good, go for a PR!) WOD: Every 0:30 for 8 Minutes or Failure1 Bear Complex (115/85)*1 Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press*

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February 26, 2019

By Alpha Athletics Crossfit 412 | February 25, 2019

CrossFit Warm Up:10min WAMRAP20 Double Unders / Practice10 Kips / Kipping Practice 5/5 Walking Lunges 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 5 x 2 (Build) Partner WOD: 2 Rounds for Time50 Devil Presses50 T2B50 Walking Lunges150 Double Unders (3:1) BodyFit 298 Warm Up:10min WAMRAP20 Double Unders…

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February 25, 2019

By Alpha Athletics Crossfit 412 | February 24, 2019

Warm Up:Squat Prep 3rds:10 Superfriend into 4 Front Squats :30 Side Pillar (R&L)8 Hang Cleans (Build) Strength: Tempo Front SquatsLevel 1: 3 x 5 (+5)Level 2: 5 x 3 (Build)*0:03 Down, 0:02 Pause* WOD: “Hahaha Wallballs”5 Rounds for Time20 Wallballs (20/14)10 Hang Power Cleans (135/95)*Compare to 2.28.18*

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February 22, 2019

By Alpha Athletics Crossfit 412 | February 21, 2019

Friday Night Lights begins tonight at 5:30. Come out to participate or cheer on your fellow Alphaholics! Warm Up:Squat Prep2rds19 Cal Row :30 Goblet Squat Hold 15 Air Squats / Wall Balls WOD: Open 19.115min AMRAP 19 Wall Balls (20/14)19 Calorie Row Optional Finisher: Buddy Curls Accumulate 50 Evil Wheels

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February 21, 2019

By Alpha Athletics Crossfit 412 | February 20, 2019

Reminder: Tomorrow evening will be our first Friday Night Lights event for the 2019 Alpha Open! There is NO 5:30pm class we will run heats beginning at 6pm for as long as necessary. Don’t worry if you can’t make FNL we will run the Open workout in all classes during the day. Also – not…

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February 20, 2019

By Alpha Athletics Crossfit 412 | February 19, 2019

Warm Up:3rds1:00 Deadbug10 RDL – Build 8-6-4 Clean & Jerk (Hip-Hang-Full) (Build) Deadlifts (Build) Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 4 x 6 (Build)*Heavier than 2.8.2019* WOD: “Grace”30 Clean and Jerks (135/95)*Compare to 9.22.2017*

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February 19, 2019

By Alpha Athletics Crossfit 412 | February 18, 2019

CrossFit Warm Up:10min AMRAP 20 Double Unders / Practice8/8 Single Arm Press10 KBS – Build to working weight10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 8 (Build) WOD:12 Minute AMRAP5/5 Rotational Ball Slams15 American KBS (53/35)30 Double Unders (3:1) BodyFit 296 Warm Up:5min: Double Under PracticeThen 8min WAMRAP10 Scap Progression 8 True Pushups 10 KBS…

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February 18, 2019

By Alpha Athletics Crossfit 412 | February 17, 2019

The 2019 CrossFit Open starts this Thursday night at 8PM and Alpha’s Friday Night Lights starts this Friday at 5:30PM. Friday Night Lights will continue through March 22. The Open consists of 5 workouts, which are announced individually every Thursday for 5 weeks starting on 2/21. Each week’s Open workout will be Alpha’s WOD all…

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