May 7, 2020

By Alpha Athletics Crossfit 412 | May 6, 2020

WOD:“Tatooine Tabata That” 8 rounds each, 1 min Rest Between Blocks Single Arm DB Bent Over Row 0:00-4:00 Single Leg DB Step Up 5:00-9:00 Sit-Ups 10:00-14:00 DB Halo 15:00-19:00 *On single arm/leg movments, alternate per round **Score is lowest output in any round of each movement

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May 6, 2020

By Alpha Athletics Crossfit 412 | May 5, 2020

WOD:“This Is The Way” AMRAP-20 10 Pulse Air Squats 10 Push Up DB Drag 10 Pulse Air Squats 10 SA Devil’s Press 10 Pulse Air Squats 10/10 DB Toe Taps *One DB weight for all movements

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May 5, 2020

By Alpha Athletics Crossfit 412 | May 4, 2020

“It Depends” I saw post today from a fellow gym owner who is feeling the pressure of the mandated lockdown currently taking place across America.  I made the mistake of venturing into the comment section, I know nothing useful is ever found there but sometimes I can’t resist.  Unbeknownst to me he was lucky enough…

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May 4, 2020

By Alpha Athletics Crossfit 412 | May 3, 2020

WOD:“May The Fourth Be With You” Every 2 Min for 12 Rounds 36 Double Unders or Penguins 12 Tuck Ups *Rest remainder of 2 mins when complete **If you fail to complete a round, rest 1 minute and complete the rest as an AMRAP

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May 2,2020

By Alpha Athletics Crossfit 412 | May 1, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Barbell, Dumbbells, KBs, or odd object 3. The WOD consists of an every other :30 work/rest cycle (work for :30/rest for :30) and a regular EMOM. 4. Partner A is on bar facing burpees, Partner B is…

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