Posts by Alpha Athletics Crossfit 412
December 3, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 2 Wall Walks 10 Tuck Jumps 12/side Goblet Loaded Lateral Side Steps 20 KB Russian Twists 6/arm Tall Kneeling Single Arm KB Press Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 5×3 (Build) WOD:12min AMRAP 2,4,6,8…. DB Push Press (60/40) Box Jumps (24/20)Pull-ups BodyFit Warm Up:Run/Row/Bike/DU before…
Read MoreDecember 2, 2019
QuickFit Warm up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 10 Ball Facing Hops Over Ball 20 Frog Pumps 10 V Ups (scale to Tuck Ups) WOD:150 Wall Balls *Every 2min 50 Double(2:1)**20min cap CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats (on med ball) 10…
Read MoreNovember 29, 2019
Weekend holiday schedule for today and Saturday:Open Gym – 10AM to 2PMWOD – 12AM Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/m Quadruped Crawl 10 Banded Hollow/Bent Hollow Pull Down 10/side Single Leg Glute Bridge 3 Bear Complex (build) WOD:15min AMRAP 5 Power Cleans (155/115) 10 Front Squat 5 Jerks 10 Pullups Optional Finisher:…
Read MoreNovember 28, 2019
Happy Thanksgiving! There is only one WOD today at 9AM Team WOD: 3 people, 150 reps of each movementWall Balls Box JumpsKBS – AmericanBall SlamsT2BSitups *75 Double Unders to unlock each movement*
Read MoreNovember 27, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (6:00 time cap) 3 Tempo (31X3) Ring Row 5 Tempo (33X1) Goblet Squat :10/side Star Plank WOD:4rds 250m Row 20/14 Cals AB 12 Burpees *20min cap* CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 3 Tempo (31X3) Ring Row 5 Tempo (33X1) Goblet Squat :10/side Star Plank 5…
Read MoreNovember 26, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 1 Wall Walk 10 KB Sumo RDL 5/arm 1/2 Kneel Bottom Up KB Press :30 Hollow Body Flutter Kicks Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 4×4 (Build) Partner WOD: 20min AMRAP 3 HSPU 6 KB Snatch 9 KBS – Russian *Alt. Snatches each round* BodyFit…
Read MoreNovember 25, 2019
The holiday schedule for this week is as follows:Wednesday Nov. 27th4:30PM CrossFit (Limit 14) and 5:30PM QuikFit(Limit 14)Â CANCELLEDÂ 6:30 PM CrossFit & 6pm CycleThursday Nov. 28th9am Team WOD (uncapped) and 9am Cycle (Limit 9)Â Friday Nov. 29th10-2 Open Gym, 12pm CrossFit (Limit 14), 9am Cycle (Limit 9)Saturday 30th : Regular schedule QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds…
Read MoreNovember 22, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard 2 rds (6:00 time cap) 8 DB Kang Squat :10/side Star Plank 30 Over the Line Quick Steps on Toes WOD:15min AMRAP 5 Devil Press 250m Row 5 Devil Press 25 Double Unders (3:1) CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 8 KB Kang Squat :10/side Star Plank…
Read MoreNovember 21, 2019
CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (9:00 time cap) 10 Banded Front Rack Squats 10 Shoulder Scarecrows (change plate/light DB) :20 Ring Pulse or Iso Hold 5/arm EB 1/2 Kneel Landmine Press Strength:15min clock4×5 St. Landmine Press 4×5 Strict Dips Partner WOD:20min AMRAP 20 Hang Power Cleans 20 Front Squats 20 Push Press *Partners…
Read MoreNovember 20, 2019
QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10m Quadruped Crawl 3 :03 Pull up/Ring Row Iso Hold (at top) 10 Tuck Jumps WOD:5 Rounds 3min Work, 1min Rest10/7 Cals AB 10 Pullups 10 Box Jumps *Pick up work where you stopped previous round* CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10m…
Read More