Posts by Alpha Athletics Crossfit 412
October 17, 2020
HERO WOD:“MA3 Oscar Temores”8 Rounds for Time11 Hand Release Push-Ups30 Walking Lunges19 Sit-Ups
Read MoreOctober 16, 2020
WOD:10-1T2BBurpee15 Double Unders after each round of burpees
Read MoreOctober 15, 2020
WOD:21min EMOMMin 1: 15 Wall BallMin 2: 12 Ball SlamsMin 3: 9/7 Cals AB
Read MoreOctober 14, 2020
WOD:7min EMOM2 Clean and JerksGoal is to add weight during 7min but no required time frame ie every 2min. Want to guide the members on how to challenge themselves w/o feeling forced to add weight
Read MoreOctober 13, 2020
WOD:12min Partner AMRAP100m Row5/5 DB Snatch (50/35)Partners alternate rounds
Read MoreOctober 12, 2020
WOD:4rds20-15-10-5 – Goblet Squat (53/35)20-20-20-20 – KBS – RussianD&B KB Front Rack Carry x 24 trips across the gym total, alternate arms half way
Read MoreOctober 10, 2020
Hero WOD:“Milley”23min clockBuy In: 2000m RowRemaining time: AMRAP11 Wall Balls30 Double Unders (3:1)10 Burpees
Read MoreOctober 9, 2020
WOD:Partner workout:50/50 MB Step Lunges100 Ball Slams50/50 Renegade Rows*Partners alternate every min.**Partners buy in with 15 Double Unders (2:1)
Read MoreOctober 8, 2020
WOD:BodyFit: 2994rds10 Cals (AB/Rower)10 BurpeesRest 4min2rds20 Cals20 KBS – Russian (AHAP)20 Box JumpsRest 4min40 Cals20/20 DB Snatch (50/35)
Read MoreOctober 7, 2020
WOD:1 Clean & Jerk every :30 for 5minShould be same weight as strength piece Tester: 1min Max Cal AB
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