Posts by Alpha Athletics Crossfit 412
December 14, 2020
WOD:“Kal-Who”100 DB Thrusters5 Burpees at the top of every minute*Start on burpees**If you only have 1 weight do 50/50 SA Thrusters
Read MoreDecember 11, 2020
WOD:15min clock – all sets must be unbroken10 DB Floor Press – AHAP10 T2B10 DB RDL30 Double Unders (3:1)*Disclaimer: you may (will) trip just no rest
Read MoreDecember 10, 2020
WOD:“Fight Gone Bad”1min MR each movement x 3Wall BallsHang Cleans (75/55)Box JumpsPush PressCalorie Row Trunk finisher:3rds10/10 Russian Twists10/10 Standing Teapots10 Evil Wheels
Read MoreDecember 9, 2020
Partner WOD:12min AMRAPMax Rep ManmakersPushup-Row-Pushup-Row-Cluster1-20 – rotate every 521-40 – rotate every 441-60 – rotate every 361-80 – rotate every 2
Read MoreDecember 8, 2020
WOD:15-12-9-6-3Power Clean (95/65)Cals ABCompare to 8.23.19
Read MoreDecember 7, 2020
WOD:4rds5/5 BB Front/Back Lunges10/10 Lat. Hops10/10 MB2T
Read MoreNovember 27, 2020
Partner WOD:1 – 10 – 1Power Clean (155/115)Front SquatJerk*Partners alternate movements**2 rounds at 10
Read MoreNovember 26, 2020
Partner WOD:100 reps of each movement:Wall BallsBox JumpsKBS – AmericanBall SlamsRenegade RowsSitups50 Double Unders to unlock each movement
Read MoreNovember 25, 2020
WOD:For Time:50/40 Cals Bike50 Burpees*Alternate movements each minute, once 1 movement is done corresponding minute is rest
Read MoreNovember 24, 2020
WOD:12min AMRAP6/6 Hang DB Snatch6/6 DB LungeMovements must be unbroken
Read More