Posts by Alpha Athletics Crossfit 412
June 4, 2020
WOD:“Chuck”For Time21-15-9-15-21Dumbbell Hang Snatch – Alternating42-30-18-30-42Mountain Climbers (1,1,2,2) OPTIONAL FINISHER: Accumulate 100 Calf Raises
Read MoreJune 3, 2020
WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…
Read MoreJune 2, 2020
WOD:“CF 412” 4 Rounds For Split Times 10 Single Arm Alternating Devil’s Press 20 Weighted Step Up (Goblet/Front Rack) *Rest 2 minutes after each round **Rounds should be a sprint ***Score is slowest round OPTIONAL FINISHER: 100 Heel Taps Over KB
Read MoreJune 1, 2020
WOD:“BaseBaseLineLine” For Time 500m Row- 400m Run – 30/21 AB – 100 Quick Steps 40 Goblet Squat 30 Alternating V-Ups 20 Push-Ups with DB Drag 10 Bent Over Row 20 Push-Ups 30 Sit-Ups 40 Air Squats 500m Row- 400m Run – 30/21 AB – 100 Quick Steps *Time Cap: 20:00 OPTIONAL COOL DOWN: Power Athlete…
Read MoreMay 30, 2020
Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: None 3. Buy in with a 800m run (together) 4. Complete two rounds (alternating reps as needed) chipper style. 5. Cash out with a 800m run (together) 6. Your score is your time. Partner WOD:For Time Buy in:…
Read MoreMay 29, 2020
WOD:“Tyler Durden”15 Minute AMRAPBARBELL1 Bear Complex Cycle (75/55)(power clean, front squat, push press, back squat, push press)10 Double Unders/Penguins or 2:1 Singles/Jacks2 Bear Complex Cycles20 Double Unders3 Bear Complex Cycles30 Double Undersetc… add 1 cycle and 10 double unders per roundMATCHING DB COMPLEX (power clean, front squat, push press, thruster)SINGLE DB ALTERNATE ARMS PER COMPLEX
Read MoreMay 28, 2020
WOD:“Cliff Booth”For Time21-18-15-12-9-6-3Box Jumps or Step-UpsAlternating V-Ups or Knee Tucks (1,2,3,4)Rotational DB/KB/Odd Object Deadlift
Read MoreMay 27, 2020
It Certainly the Uncertainty Is there anything scarier than uncertainty? I’m willing to bet the vast majority of things, people, events, etc. that you fear is rooted in not knowing.  Not knowing how somebody or some thing will respond leads many of us to at best not proceed and at worst completely avoid. Don’t know…
Read MoreMay 26, 2020
WOD:“Aldo Raine” 2 Rounds for Time 12 DB Snatch Right 12 DB OH Reverse Lunge Right 12 DB Snatch Left 12 DB OH Reverse Lunge Left 12 DB Hang Clean Right 12 DB Front Squat Right 12 DB Hang Clean Left 12 DB Front Squat Left 12 DB Push Press Right 12 DB Thruster Right…
Read MoreMay 25, 2020
WOD:“Click-Click the Tongs” For Time 50 Goblet Squats 50 KBS 50 KB Ballistic Rows (1,2,3,4) 50 KB High Pulls 50 Front Rack Lateral Lunges (1,2,3,4) 50 Russian Twists (1,1,2,2) *50 Jumping Jacks After Each Movement* **Can go in any order, but must finish all 50 reps before moving to a new movement ***If you did…
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