January 31, 2020

By Alpha Athletics Crossfit 412 | January 30, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 5/5 Jumping Lunges 10 Pull up/T2B Progression WOD:15min Chipper: 250m Row 25 Pullups 250m Row 25 HRPU 250m Row 25 W. Lunge 250m Row 25 T2B 250m Row 25 HSPU *Remaining time in WOD max meter row* **Score is reps completed or meters rowed at finish** CrossFit:…

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January 30, 2020

By Alpha Athletics Crossfit 412 | January 29, 2020

CrossFit Warm Up:Low back/hip/glute activation prep 3 rds (10:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Morrison”50-40-30-20-10 Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35) *12.31.18* QuickFit Warm Up:2 rds (5:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Reverse Morrison” 10-20-30-40-50 Wall Balls (20/14)Box Jumps (24/20)KBS –…

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January 29, 2020

By Alpha Athletics Crossfit 412 | January 28, 2020

QuickFit Warm Up:2rds (5:00 cap) 2 Wall Walks 10 AKBS 5 DB Push Press (Build) WOD:Tabata: 8 Intervals Each (0:20 on, 0:10 off)DB Push Press Cals AB Situps Ball Slams CrossFit: Warm Up:OH Shoulder Prep3rds (10:00 cap) 2 Wall Walks 10 AKBS 5 Push Press (Build) Strength: Push Press4 x 5 @ 90% of 1.8.20…

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January 28, 2020

By Alpha Athletics Crossfit 412 | January 27, 2020

CrossFit Warm Up:Shoulder Prep3rds (10:00 cap) 5 Glute Bridge DB Bench Press (Build) 10 No Press Burpees 5 Bent Over Barbell Row (Build) Strength:15min clock 4 x 6 DB Bench (Build)4 x 6 Bent Over Row (Build) WOD:12min AMRAP 4 Burpees 8 Calorie Row *Add 4 reps to each movement each round* QuickFit Warm Up:2rds…

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January 27, 2020

By Alpha Athletics Crossfit 412 | January 26, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice 10 Frog Pumps 1 DB PA Clean Complex (Build) WOD:14min AMRAP 7 DB Cleans 7 DB Squats 7 DB Thrusters 21 Double Unders (3:1) CrossFit: Warm Up:Squat/Front Rack Prep3rds (10:00 cap) 10 DU or DU practice 10 Banded Front Rack Squats 1 PA Clean Complex…

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January 24, 2020

By Alpha Athletics Crossfit 412 | January 23, 2020

QuickFit Warm Up:2 rds (5:00 cap) 10 m Quadruped Crawl 5/5 Jumping Lunges 10 Band Pull Through Partner WOD: Total Work: 120 Cals AB —————- 120 KBS – American 120 Pushups 120 Walking Lunge *Partners switch every 12/8 cal until complete **Partners work simultaneously until AB is complete ***120’s done Chipper style CrossFit: Warm Up:Shoulder/Glute…

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January 23, 2020

By Alpha Athletics Crossfit 412 | January 22, 2020

CrossFit Warm Up:OH Shoulder/Hollow body Prep3 rds (10:00 cap) 10 DB Goblet Squat Jumps10 Standing Hollow Lat Pull Down5/5 DB Snatch (Build to working weight)5/5 1/2 Kneel Landmine Press (build) Strength:15min Clock 4 x 8/8 Landmine Press 4 x 6 Strict Pullups (scale to Toe Assist) WOD:8rds 4/4 Alt DB Snatch (50/35) 8 DB Goblet…

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January 22, 2020

By Alpha Athletics Crossfit 412 | January 21, 2020

QuickFit Warm Up:2 rds (5:00 cap) :30 Row (Mod. pace) 5 Burpee Tuck Jumps 10/10 Shoulder Taps WOD:16min AMRAP 4,8,12… Burpees Box Jumps Cal Row CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep3rds (10:00 cap) 10 Tuck Jumps 10 Band Pull Through 8/8 Single Leg RDL (to object touch or weighted) 5 Tempo Barbell RDL (3131)…

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January 21, 2019

By Alpha Athletics Crossfit 412 | January 20, 2020

CrossFit Warm Up:Front Rack/Ankle Prep3rds (10:00 cap) 10 4-way Hops (front-back/side-side = 1) 10/10 Miniband Sidesteps on Toes 1 From Floor Clean Complex (build) 5 Jerks (build) Strength: Power Cleans 4 x 5 (Build) *Must be T&G* WOD: 12min AMRAP 12 Cleans (135/95) 24 Double Unders (Lateral Hops) 12 Jerks 24 Double Unders 12 Clean…

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January 20, 2019

By Alpha Athletics Crossfit 412 | January 19, 2020

QuickFit Warm Up:2 rds (5:00 cap) :30 Bike (Mod. pace) 10m DB Goblet Duck Walk 5 DB Thrusters (build to working weight) WOD: 16min EMOM Even: 8/6 Cals AB Odd: 8 DB Thrusters (40/30) CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 5/5 Jumping Lunges 10/10 Banded Quadruped Rotations :30 Plank with 1 push up…

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