May 16, 2019

By Alpha Athletics Crossfit 412 | May 15, 2019

CrossFit: Warm Up: 8min WAMRAP 10 Banded Pullaparts 10 KBS (Build)10 True Pushups 10 Air SquatsBench Press Strength: Bench PressLevel 1: 3 x 5 (+5)Level 2: 5 x 2 (Build) Partner WOD: “Blaze and AJ”16min AMRAP 18 Wall Balls (20/14)12/8 Cals AB6 Devils Press *Partners alternate movements* BodyFit: 322 Warm Up: 10min WAMRAP 10 KBS…

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May 14, 2019

By Alpha Athletics Crossfit 412 | May 13, 2019

Workout will be same for CrossFit and BodyFit CrossFit / BodyFit 321 Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders or Practice 6/6 ML Stretch 5 High Box Jumps OH Warmup WOD: “3,2,1 Go”Buy In: 1 mile run10rds10 S2OH (95/65)8 Box Jumps (24/20)6/6 DB Snatch (50/35)Cash Out: 200 Double Unders (3:1)

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May 13, 2019

By Alpha Athletics Crossfit 412 | May 12, 2019

This coming Saturday at 9:30am will be a Free Community Class open to any friends, family, co-workers, etc. of Alpha members so invite them in and show them why you love Alpha so much. Community class will be followed by a yoga for CrossFitters flow from our in house yogi Tori “Wheels” Brown, even more…

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May 10, 2019

By Alpha Athletics Crossfit 412 | May 9, 2019

Warm Up:10min WAMRAP 10 Banded Pullaparts1rd of Cindy 5 Bench Press (Build) Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 3 x 3 (Straight)*Same as 04.25.2019* Choose Your Own Adventure WOD: Partner Cindy20 Minute AMRAP5 Pull-ups10 Pushups15 Air Squats*Alternate Rounds* Flex:4 Rounds8 Pull-ups with 3 Second Negative8 Neutral Grip DB Bench (Build)8 DB Goblet…

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May 9, 2019

By Alpha Athletics Crossfit 412 | May 8, 2019

CrossFit Warm Up:8min WAMRAP 10 Scap Progression 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Plate Touches (Build):10 AB Sprint Strength:15 Minute Clock4 x 6 Pull-ups4 x 6/6 Bulgarian Split Squats WOD: “Gator don’t play no s***”6 Minute AMRAP12 Box Jumps (24/20)12 Ball Slams (25/20)Rest 4 Minutes6 Minute AMRAP8 Cal AB8 Pull-ups*Compare to 05.10.2017* BodyFit 320…

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May 7, 2019

By Alpha Athletics Crossfit 412 | May 6, 2019

CrossFit Warm Up:Overhead PrepSplit Jerk Footwork2rds250m Row 10 Knee Hug Walking Lunge5 High Box Jumps Pause Split Jerks – Build (:02 pause at catch) Strength: JerksLevel 1: TechniqueLevel 2: Heavy 2 WOD: “Banana Split”A – 5min x 1 Split Jerk Every 0:30B – Partner Row: 3000m*Partners rotate every 250m* BodyFit 319 Warm Up:Chili Warm –…

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May 6, 2018

By Alpha Athletics Crossfit 412 | May 5, 2019

Warm Up:Squat Prep3 Rounds10 Cal AB10 Tempo Goblet Squats (2 down, 2 hold, 1 up)5 Strict Pull-ups3 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: Clusters – 3x 1 Every 0:30 x3*90% of 04.22.2019* WOD:800m Run30 Squat Cleans (135/95)800m Run*15 Minute Cap*

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May 3, 2019

By Alpha Athletics Crossfit 412 | May 2, 2019

Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…

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