Posts by Alpha Athletics Crossfit 412
May 12, 2020
Presence is a Present Kayne West may be a crazy person OR he may be a misunderstood genius ahead of his time. Either way he did get one thing right, his presence was a present. Now you can debate that statement all you want but you can’t deny that other human beings, especially now, are…
Read MoreMay 11, 2020
WOD:“I Must Break You” Death by Lungester – 16 Min Cap Minute 1: 1 Lungester Minute 2: 2 Lungesters *BB/DB/KB in front rack or Bodyweight, shoot for Round 8 **After failure, Rest 1 Min and finish remaining time 4 Lungesters per minute 1 Lungester= Reverse Lunge R, Reverse Lunge L, Thruster
Read MoreMay 9, 2020
Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…
Read MoreMay 8, 2020
WOD:“Never Tell Me The Odds” For Time 20, 18, 16…6, 4, 2 American KBS 1, 2, 3…8, 9, 10 Burpees
Read MoreMay 7, 2020
WOD:“Tatooine Tabata That” 8 rounds each, 1 min Rest Between Blocks Single Arm DB Bent Over Row 0:00-4:00 Single Leg DB Step Up 5:00-9:00 Sit-Ups 10:00-14:00 DB Halo 15:00-19:00 *On single arm/leg movments, alternate per round **Score is lowest output in any round of each movement
Read MoreMay 6, 2020
WOD:“This Is The Way” AMRAP-20 10 Pulse Air Squats 10 Push Up DB Drag 10 Pulse Air Squats 10 SA Devil’s Press 10 Pulse Air Squats 10/10 DB Toe Taps *One DB weight for all movements
Read MoreMay 5, 2020
“It Depends” I saw post today from a fellow gym owner who is feeling the pressure of the mandated lockdown currently taking place across America. I made the mistake of venturing into the comment section, I know nothing useful is ever found there but sometimes I can’t resist. Unbeknownst to me he was lucky enough…
Read MoreMay 4, 2020
WOD:“May The Fourth Be With You” Every 2 Min for 12 Rounds 36 Double Unders or Penguins 12 Tuck Ups *Rest remainder of 2 mins when complete **If you fail to complete a round, rest 1 minute and complete the rest as an AMRAP
Read MoreMay 2,2020
Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Barbell, Dumbbells, KBs, or odd object 3. The WOD consists of an every other :30 work/rest cycle (work for :30/rest for :30) and a regular EMOM. 4. Partner A is on bar facing burpees, Partner B is…
Read MoreMay 1, 2020
How You Doing? I’ve got a question for you. How many books have you read since you’ve been forced to take a timeout? How’s that second language coming? Did you at least clean the garage like you said you were going to? We all had these grand plans when the hammer came down and forced…
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