July 4, 2019

By Alpha Athletics Crossfit 412 | July 3, 2019

There will only be one class today at 9AM WOD: “1776”Kettlebell Swings (53/35)Box Jumps (24/20)Air SquatsPush-UpsBurpeesPull-upsSit-UpsRow (calories)Double-UndersWall Balls (20/14)Ball Slams (30/20)Dumbbell Push Press (45/35)*As a team of 3, complete 1776 total reps.**All members must work on the same movement at the same time***Cannot do more than 200 per movement

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July 3, 2019

By Alpha Athletics Crossfit 412 | July 2, 2019

Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday! Warm Up:10min WAMRAP :20 N2W HS Hold8/8 Single Arm Press10 Shoot Thrus 10 KBS (Build to working weight) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:20 Minute AMRAP2 HSPU4 Burpees8 Russian KBS (AHAP)*Alternate rounds

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July 2, 2019

By Alpha Athletics Crossfit 412 | July 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders / Practice :15 Table Top Stretch 10 Ring Rows (Underhand)5/5 Reverse Lunge to High Knee Strength:15 Minute Clock4 x 8 Dips4 x 8 Bent Over Rows (underhand) WOD: “Dealer’s Choice”Buy-in: 500m Row or 100 DU (3:1)30 – 20 – 10DB Cleans (50/35)5/5 – 10/10 – 15/15DB Step…

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