February 14, 2020

By Alpha Athletics Crossfit 412 | February 13, 2020

QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…

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February 13, 2020

By Alpha Athletics Crossfit 412 | February 12, 2020

CrossFit Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 1 Clean Complex Strength: Floor Press 4 x 6 (Straight) *Weight from 2.7.20* WOD:1,2,3…8…3,2,1 Clean and Jerk (135/95) Box Step Over QuickFit Warm Up:2 rds (5:00 cap) 10 m Crab Walk 5/5 Slow Negative StepUps 10 DB High Pull…

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February 12, 2020

By Alpha Athletics Crossfit 412 | February 11, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 m Lateral Quadruped Crawl 10 RKBS (build to working weight) :10/arm SA DB Plank Iso Row Hold WOD:10 Burpees ——- 10 Burpees 25 Renegade Rows ——- 10 Burpees 25 Renegade Rows 50 Lunges ——- 10 Burpees 25 Renegade Rows 50 Lunges 100 KBS – Russian (AHAP) CrossFit: Warm Up:Low…

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February 11, 2020

By Alpha Athletics Crossfit 412 | February 10, 2020

CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…

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February 10, 2020

By Alpha Athletics Crossfit 412 | February 9, 2020

QuickFit Warm Up:Warm Up DU’s before Whiteboard 2rds (5:00 cap) 10 m Inch Worm to Push Up 5/5 WB Curtsy Squat 5 Tempo 3311 WB Squat WOD:50 Double Unders (3:1) 40 Wall Balls 30 Situps 20 HRPU 5/5 Rotational Ball Slams 20 HRPU 30 Situps 40 Wall Balls 50 Double Unders CrossFit: Warm Up:Squat/Front Rack…

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February 7, 2020

By Alpha Athletics Crossfit 412 | February 6, 2020

QuickFit Warm Up:2 rds (5:00 cap)10m Quadruped Crawl 5 Burpee to AKBS 10 Ring Face Pulls WOD:500m Row 50 KBS – American 300m Row 30 Burpees 100m Row 10 Devil Press CrossFit: Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Quadruped Crawl 5/5 KB Arm Bar 5 Floor Press (Build) Strength: Floor Press 4…

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February 6, 2020

By Alpha Athletics Crossfit 412 | February 5, 2020

CrossFit Warm Up:Shoulder Prep3 rds (10:00 cap) 10/10 Miniband Tall Plank Lateral Crawl 10 Prone PVC Lift Offs :10-:20 Isometric Ring Hold at top Strength:10min EMOM Min 1: 6 St. Pullups Min 2: 8 St. Dips WOD: “Angie” 100 Pullups 100 Pushups 100 Situps 100 Squats *Work can be split any way, BUT Rxd is…

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February 5, 2020

By Alpha Athletics Crossfit 412 | February 4, 2020

QuickFit Warm Up:2rds (5:00 cap) 10 DU or DU practice :30 Goblet Wall Sit 5 DB C&J (Build to working weight) WOD:12min AMRAP 6/6 DB C&J 6/6 DB Reverse Lunge 24 Double Unders (3:1) CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks :30-:60 Goblet Wall Sit 5 Push Press (Build) Strength: Push…

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February 4, 2020

By Alpha Athletics Crossfit 412 | February 3, 2020

CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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February 3, 2020

By Alpha Athletics Crossfit 412 | February 2, 2020

QuickFit Warm Up:2rds (5:00 cap) 3 Tempo (3311) Goblet squat (WB or DB) 5 Burpee Broad Jump* 5 DB Hang Clean (Build to working weight) WOD:15min Clock 10-1 DB Hang Clean 20-2 Wall Ball Remaining time: MR Burpee Over DB CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10 DU or DU practice 5 Burpee…

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