Posts by Alpha Athletics Crossfit 412
July 24, 2020
WOD:500-400-300-200-100m Row10-8-6-4-2Alternating DB SnatchPullups
Read MoreJuly 23, 2020
Blog 10: Choose Bravery Being a father is very similar to being a coach. I once heard from a friend and mentor Mark Watts that the job of a coach is to take the athlete to a place they cannot take themselves. That you must provide the opportunity, structure and guidance for your athlete to…
Read MoreJuly 22, 2020
WOD:Death by Cleans into Death by Ball Slams*Cleans +1, Ball Slams +2
Read MoreJuly 21, 2020
WOD:2rds3min – MR Box Jumps2min – MR Burpees1min – MR DB Thrusters (35/25)Rest 1min between movements
Read MoreWhiteboarding Ain’t Cool
July 20, 2020 The focal point of every functional fitness gym nowadays is the whiteboard. The space that not only displays the work for the day but the space dedicated to the inherent stratification of the participants. Used properly the whiteboard can be an amazing tool. It provides a place to come together and connect…
Read MoreJuly 18, 2020
HERO WOD:“Hotshots 19” 6 Rounds For Time 30 Air Squats 19 Power Cleans (135/95 lb) 7 Strict Pull-Ups 400 meter Run *Cap it at 40 min so there is time for clean up and so that no one dies
Read MoreJuly 17, 2020
WOD:12min AMRAP 2,4,6,8… Man Makers 10 Cals (AB/Rower) *Weight should be moderate at most for rows*
Read MoreJuly 16, 2020
WOD:24min AMRAP 7 Hang Snatch (95/65) 14 Box Jump Overs 21 Situps 100m Driveway Run *Run out front door to 100m turnaround then up the driveway and in the backdoor*
Read MoreJuly 15, 2020
WOD:Conditioning: Repeats x 4 Pick Your Cardio 500m Row – 30/21 Cals AB – 400m Run *Work:Rest is exactly 1:1* *Do same as 6.24.20*
Read MoreJuly 14, 2020
WOD:5rds 40 Double Unders (Lateral Hops) 8 DB Push Press 8 Burpees Rest :60
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