Posts by Alpha Athletics Crossfit 412
April 7, 2020
Warm Up:Shoulder DROM 2 Rounds 5/5 Pillar with Arm Reach 6 Jefferson Curl 5/5 In-place side lunges Strength:Every 2 Min for 5 Rounds 10 SA Bent Over DB/KB Row R 10 SA Bent Over DB/KB Row L 10 DB/KB/Banded Good Morning *if weight is light, :01 pause at top of row WOD:“What are THOSE?” 20…
Read MoreApril 6, 2020
Warm Up:3 Rounds 5/5 Lunges 5 Russian Baby Makers :30 Plank Hold Strength:Legs Superset x4 12 Front Foot Elevated Split Squat R 12 Front Foot Elevated Split Squat L 12 Heel Elevated Cannonball Squats (Elevate on plate or books – 1″-2″) WOD:“Cuz I Said So” 20-14-8-14-20 Air Squats Sit Ups Double Unders (1:1 Penguin Jumps)
Read MoreApril 4, 2020
Instructions:Let’s give a virtual partner WOD a try! This is a two-person WOD, but can be completed solo. If you are doing this with a partner, hopefully the two of you already decided on a time and how you’re going to communicate during the WOD (Google Hangout, Skype, Zoom, FaceTime, traditional call, etc.). Here are…
Read MoreApril 3, 2020
Remember, tomorrow’s WOD is a partner WOD that is designed so it can be performed virtually through technology (Google Hangout, Skype, Zoom, FaceTime, etc.) or with a significant other, who lives in the same dwelling as you. It will be up to you to and your partner to schedule a time and select which communication…
Read MoreApril 2, 2020
Get ready for a partner WOD on Saturday! A 2-person WOD will be posted for Saturday so grab a partner and get to it! The WOD is designed so that you and your partner can workout together, but from separate locations via the interwebs if you’re not living together or want to abide the shelter…
Read MoreApril 1, 2020
Warm Up:Get your chili warm!3 Rounds5 inch worms with pushup:30 Plank7 Athletic-No-Jump Burpees Need some support for this one, join Coach Kay for class at 12pm today! Link for virtual class: https://us04web.zoom.us/j/8184506579 WOD: “April Fools”Tester 7 Min Max Burpees Finisher: 100 Russian Twists
Read MoreMarch 31, 2020
Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…
Read MoreMarch 30, 2020
Warm Up:Get your Chili WarmChubb’s SequenceChild’s Pose Series Elevated Pushups Strength:10 Alt EMOM Even: 6-8 Pushups, Unbroken (:01 hold at bottom each rep) Odd: 8/8 Pistol or Single Leg Squat to Chair/Bench WOD:“Tiger King Tabata” 8 rounds each, 1 min Rest Between Blocks Squat (Air or Weighted) 0:00-4:00 Push Up 5:00-9:00 Glute Kickbacks (Alt Legs/Rd)10:00-14:00…
Read MoreMarch 28, 2020
“When the body is strong, the mind thinks strong thoughts” – Henry Rollins Alpha @ Home WOD 11 Warm Up:Chili WarmShoulder DROM5min WAMRAP 2/2 Spiderman with rotationPigeon Pose 10 True Pushups / Pushup Progression Hero WOD: “Oscar Temores”8rds11 HRPU15/15 Lunges (Walking if able)19 Situps Finisher: Wipe Down Your Equip and Wash Yo Hands
Read MoreMarch 27, 2020
Catch up with your fellow Alphaholics for another virtual WOD today at 4:00pm with Coach Kay! Link below. https://us04web.zoom.us/j/Meeting ID: 213 515 5455 Alpha @ Home WOD 11 Warm Up:Chili Warm8min WAMRAP 5 Lunge-Lunge-Squat10 Pushups 5/5 Teter Totters Strength: 15min Clock 4 x 8/8 – Single Arm Floor Press4 x 8/8 – Split Squat**Split squat…
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