Posts by Alpha Athletics Crossfit 412
July 13, 2020
WOD:For Time 10 Devil Press (40/25) 20 Power Cleans (135/95) 40 Wall Balls 20 Power Cleans 10 Devil Press *Should be moderate/heavy on weights*
Read MoreJuly 11, 2020
Hero WOD:“Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb)
Read MoreJuly 10, 2020
Partner WOD: 15min ARMAP Driveway Run 10 Up Downs
Read MoreJuly 9, 2020
WOD:12 Minute Alt. EMOM Even: UB T2B Odd: 15 KBS – Russian (AHAP)
Read MoreJuly 8, 2020
WOD:50-40-30-20-10 Cals AB Hang DB Snatch (1,2,3,4) Situps *Can sub a run – 800-600-400-200-100*
Read MoreJuly 7, 2020
WOD:5rds 5/5 DB Clean and Jerk (50/35) 10 Burpees 20 Double Unders (3:1) Rest :60
Read MoreJuly 6, 2020
WOD:For Time: 1 mile run 50 Back Squat (135/95) 30 Burpee to Plate *Compare to 6.24.19*
Read MoreJuly 4, 2020
WOD:“1776”For Time (in a Team of 3)Kettlebell Swings (53/35 lb)Box Jumps (24/20 in)Air SquatsPush-UpsBurpeesPull-UpsSit-UpsRow (calories)Double-UndersWall Ball Shots (20/14 lb)Ball Slams (30/20 lb)Dumbbell Push Press (45/35 lb)*As a team, complete a total of 1776 reps involving all exercises in any order
Read MoreJuly 3, 2020
Partner WOD:100m-500m-100m – Runs 25-5-25 – KBS – American *Partners alternate rounds* *Both partners must do 500m and 5 KBS
Read MoreJuly 2, 2020
WOD:12min AMRAP 6/6 DB Snatch (45/30) 12 Box Jumps 12/12 Mt Climbers
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