Posts by Alpha Athletics Crossfit 412
May 23, 2020
Instructions:1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Barbell or matching dumbbells b. Jump rope/plate or something 2-4 inches high for plate taps 3. Buy in with 1 minute MAX Double Unders/single unders/lateral hops/plate taps each. 4. At minutes 6 and 12 perform 1 minute MAX…
Read MoreMay 22, 2020
“No such thing as spare time. No such thing as free time. No such thing as down time. All you got is life time. GO.†– Henry Rollins We all get the sentiment; time is the only thing in this life that we can never get back. So knowing that why the hell do we…
Read MoreMay 21, 2020
WOD:“Edgar Allan Poe” For Time 120 KBS – Russian 120 Heel Tap Over KB 120 Goblet Squat to Curl 120 Ballistic KB Row *Partition as desired
Read MoreMay 20, 2020
WOD:“The Chief” 5 Rounds, 1 Minute Rest After Each Block AMRAP-3 3 Power Cleans (135/95) Barbell or Matching DB’s 6 Push-Ups 9 Air Squats *Start each round at the top, try to hit that Round 1 score **Score is total of all rounds+all reps ***If you don’t have a barbell or matching DB’s, One heavier…
Read MoreMay 19, 2020
Hello Dumbo Can we please address the elephant in the room? As weeks tick into months and more data is gathered it’s been becoming abundantly clear that your overall health/fitness is a major factor in how COVID will affect you. Lung function, obesity, immune system health, even Vitamin D levels (still being confirmed) can positively…
Read MoreMay 18, 2020
WOD:“Mario Lemieux” For Time Buy-in: 66 Double Unders/Penguins (112 Singles/Jacks) 30-20-10-6 Single Arm Alternating Devils Press Sit-Ups Cash-out: 66 Double Unders/Penguins (112 Singles/Jacks)
Read MoreMay 16, 2020
Instructions:Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. An odd object – something in the realm of the weight of a wall ball (14lbs for girls, 20lbs for guys). +/-5 lbs is ok (even 10 lbs if you go heavier) – can be a DB,…
Read MoreMay 15, 2020
“You Done Lost Your Damn Mind!” I’m not sure if you heard but this COVID 19 thing is a pretty big deal. If you haven’t your name is probably Jared Leto and you’ve just returned from your silent meditation retreat in the desert. In all seriousness I’m starting to lose faith in our ability to…
Read MoreMay 14, 2020
WOD:“What A Depressing Vacation” AMRAP-15 Barbell or Matching DB’s 20 High Knees (1,2,3,4) 20 Hang Power Cleans 20 Bum Kicks (1,2,3,4) 20 S2OH One Moderate DB or KB 20 High Knees 10 DB Hang Clean R 10 DB Hang Clean L 20 Bum Kicks 10 DB Push Press R 10 DB Push Press L
Read MoreMay 13, 2020
WOD:“No Matter What” 6 RFT 3 Wall Walks or 6 Inchworms 9 Box Jumps or Step Ups 15 KBS – Russian
Read More