Posts by Alpha Athletics Crossfit 412
March 14, 2020
Team WOD:Teams of 33 Rounds 4:00 Max Calorie Row 3:00 Max Burpees Over Rower 2:00 Max DB Box Step-Overs *one works at a time, can break up any way Hero WOD:“Felix the Cat” 6 Rounds for Time 9 Burpees 9 Box Jumps 9 Pull-ups 9 Thrusters (95/65) 9 T2B *Supposed to be done with a…
Read MoreMarch 13, 2020
QuickFit Warm Up:2rds 5 Burpee to Squat 5/5 KB Arm Bar 10 Scapular Push-Up on Elbows WOD: CrossFit: Warm Up:Shoulder Prep 3rds 5 Burpee to Squat5/5 KB Arm Bar 6 Bench Press @ 50% 1 RM Bench Strength: Bench Press4 x 6 (Build) Choose Your Own Adventure: WOD: Every 3min for 5rds 1min Max Meter Row…
Read MoreMarch 12, 2020
CrossFit Warm Up:Shoulder/Lunge Prep 3 rds 10 DU Practice 3 Pull-Up Negatives (jump to top if needed) 6/6 RNT Reverse Lunge Strength: 15min Clock Strict Pull-ups – 3 x MR *Should shoot for around 25-30 reps total* BB Front Rack Lunges – 4 x 6/6 WOD:Total Work: 40 T2B 80 Front/Back KB Lunges 160 Double…
Read MoreMarch 11, 2020
QuickFit Warm Up:2rds 10m Quadruped Crawl 10 KB Kang Squat 10 Hollow or Bent Hollow Rocks WOD:2rds 50 Ball Slams 25 Cals AB 50 Situps 25 Cals AB *15min Cap* CrossFit: Warm Up:OH Shoulder Prep 10 Squat Therapy 3×5 Snatch Grip Behind the Neck Push Press @ 50%, 60%, 70% of 1RM PP 3 From…
Read MoreMarch 10, 2020
CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…
Read MoreMarch 9, 2020
QuickFit Warm Up:2rds 10m Duck Walk 5/5 Goblet Curtsy Squat 10 Active Scap Depressions WOD:Buy In: 500m Row 50 Wall Balls 20/20 DB Snatch (35/20) 30 DB Cleans 20 Pull-ups 10 DB Squats Cash Out: 500m Row *15min Cap* CrossFit: Warm Up:Squat Prep 3rds 10m Duck Walk 5/5 Goblet Curtsy Squat 5 Tempo Back Squat…
Read MoreFriday March 6, 2020
QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…
Read MoreFebruary 28, 2020
QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…
Read MoreFebruary 27, 2020
CrossFit Warm Up:OH Shoulder Prep 3 Wall Walks 3×5 Snatch Grip Behind the Neck Push Press*3 From Hang Snatch Complex (Build)*50% of 1 RM Push Press – can be taken from rack No Rounds today; complete the movements like a chipper Strength: Hang Squat SnatchBuild to Heavy 5 WOD:3rds 20 OHS (95/65) 500m Row *Should…
Read MoreFebruary 26, 2020
QuickFit Warm Up:2rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 10 Ring Row WOD:Min 1: Max Cal Row Min 2: Max Burpees *Continue until you get 100 Cals and 60 Burpees CrossFit: Warm Up:Shoulder Prep 3rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 4 Floor Press (build) Strength: Floor Press8RM WOD: EMOM: Min 1:…
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