Posts by Alpha Athletics Crossfit 412
June 18, 2020
WOD:20min Clock2000m Row*Every 3min – 10 DL (185/115)Remaining time AMRAPBurpees
Read MoreJune 17, 2020
WOD:12min AMRAP3,6,9,12…DB Hang Cleans (40/25)DipsBox Jump Overs
Read MoreJune 16, 2020
WOD:10 – 1T2BBurpees*200m after odd rounds 9-7-5-3-1
Read MoreJune 15, 2020
WOD:5rds5 Squat Cleans (115/75)5 Reverse Lunge (R+L=1)10 Lat. Hops (R+L=1)
Read MoreJune 12, 2020
WOD:500-300-100-300-500m RowOR30-20-10-20-30 Cal ABOR400-200-100-200-400m Run*Rest 1min between sets
Read MoreJune 11, 2020
WOD:For Time50 DB Squat50 Renegade Rows (No pushup)50 DB Walking Lunge50 DB Hang Snatch*400m Run after each movement**Pick 1 DB that is light-mod and 1 that is mod-heavy***Use heavier DB for Squats and RowsAdditional Finisher: Accumulate 50 Evil Wheels
Read MoreJune 10, 2020
WOD:10min AMRAP10 S2OH (95/65)10 Burpee Over Bar20 Double Unders
Read MoreJune 9,2020
Time for a change 2020 is certainly campaigning for most memorable year of my life up to this date. As we gradually reopen our country from the COVID crisis we are immediately greeted with the public execution of a person of color at the hands of police officers. This act deservedly so sparked worldwide protests,…
Read MoreJune 6, 2020
Instructions: One partner does the hold (A) while the other does the movement (B). Work at same time. Partner one stays on the hold station for each of the three one minute stations in the three minute round. Partner 2 stays on the movement station for each of the same three one minute stations in…
Read MoreJune 5, 2020
WOD:“811 Boyd”For TimeLateral Shuffle BurpeesKBSBodyweight Lungester (Rev Lunge+Rev Lunge+Air Squat)Sit-UpsShoulder Taps (1,1,2,2)Ballistic Row (1,1,2,2)DB/KB Single Arm Hang CleanDB/KB Squat to CurlDB/KB Single Arm Push PressDouble Unders/Penguins (2:1 Singles/Jacks)*Athlete must complete 811 total reps**Must perform at least 30 reps of each movement and cannot exceed 100 reps of any movement*Movements can be in any order but…
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