Alpha Athletics, Author at Alpha Athletics Crossfit 412

July 13, 2020

By Alpha Athletics | July 12, 2020

Three women running on a street near an old building.

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*

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)

July 10, 2020

By Alpha Athletics | July 9, 2020

A man and woman doing push ups in the gym.

Partner WOD: 15min ARMAP Driveway Run 10 Up Downs

July 9, 2020

By Alpha Athletics | July 8, 2020

A boxing ring with the ropes in front of some windows.

WOD:12 Minute Alt. EMOM Even: UB T2B Odd: 15 KBS – Russian (AHAP)

July 8, 2020

By Alpha Athletics | July 7, 2020

A group of people riding stationary bikes in a gym.

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*

July 7, 2020

By Alpha Athletics | July 6, 2020

A man riding an exercise bike in the gym.

WOD:5rds 5/5 DB Clean and Jerk (50/35) 10 Burpees 20 Double Unders (3:1) Rest :60

July 6, 2020

By Alpha Athletics | July 6, 2020

A person is pushing a barbell with a hand

WOD:For Time: 1 mile run 50 Back Squat (135/95) 30 Burpee to Plate *Compare to 6.24.19*

July 4, 2020

By Alpha Athletics | July 3, 2020

A boxing ring with lights on the side of it.

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