Posts by Alpha Athletics Crossfit 412
October 8, 2019
CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 10-15 Squat Therapy 2) 10-15 90/90 banded Y’s 3) 8-12/leg Jumping LungesTHEN- 8-12 reps of 4-Position Snatch Complex with Coach (PVC or EB) Strength: Low Hang SnatchLevel 1: TechniqueLevel 2: Sets of 3-4 (build) WOD: “Hold Fast”a) Hang…
Read MoreOctober 7, 2019
QuickFit Warm Up:EMOM 6 mins: 1) :30-:40 Mountain Climber 2) 15-20 Frog Pumps 3) 10-15 DB Good Morning WOD:18min AMRAP 18 Wall Balls 9 Devil Press 36 Double Unders (3:1) CrossFit Warm Up:500m row, 400m run, 30/21 cals AB or 75 DUs THEN- EMOM 9 mins: 1) 15-20 Frog Pumps 2) :30-:45 Mountain Climbers 3)…
Read MoreOctober 4, 2019
QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…
Read MoreOctober 3, 2019
CrossFit Warm Up:3 mins moderate pace ABTHEN- EMOM 12mins: 1) 12/12 Monster walks 2) 8 DB Z-Press 3) 4/4 Jumping Lunges 4) :30 Bent Hollow Hold Strength: Barbell Lunges All Levels: 4 x 4/4 *Must be heavier than 9.19.19* WOD:18min EMOM 15 Wall Balls (20/14)12 Ball Slams (25/20)9/6 Cals AB *Compare 9.6.18* BodyFit Warm Up:3…
Read MoreOctober 2, 2019
QuickFit Warm Up:EMOM 8 mins: 1) 100m Run 2) 10 DB Goblet Squat 3) 10 DB Good Mornings 4) 20m/arm DB OH Carry WOD:15min AMRAP 3, 6, 9, 12…. DB Cleans (50/35) Single Arm DB Squat 50, 100, 150, 200m Run CrossFit Warm Up:400m RUNTHEN- EMOM 12mins: 1) 10 Prone PVC Lift offs 2) 8/8…
Read MoreOctober 1, 2019
CrossFit Warm Up:3 mins DU practiceTHEN- EMOM 12mins: 1) 6/6 side plank rotations 2) 6/6 EB 1/2 Kneel Landmine Press 3) :15 x2 Ring or Box Static hold 4) 10 Athletic Burpees Strength:15min Clock 5 x 5 Landmine Press5 x 5 Dips WOD: “Doublemint”12min AMRAP 10 Burpees 20 Cal Row 40 Double Unders (Lateral Hops)…
Read MoreSeptember 30, 2019
Keep an eye out for new membership plans! If you wish to change your plan, please make sure to do so in a timely fashion so you can get the most out of your membership. Your membership will automatically be changed to an equivalent plan if no action is taken. A couple of things to…
Read MoreSeptember 27, 2019
QuickFit Warm Up:2 Rounds1 Round of Cindy10 KBS (build) WOD: “Up the river. Down the river.”500m Run 40 Air Squats 30 KBS – Russian (50/35)20 HRPU 10 C2B Pull-ups20 HRPU 30 KBS – Russian 40 Air Squats 500m Run CrossFit Warm Up:3 Rounds10 Scapulas Progression10 DB Pull-overs10 Pushups6/6 Weighted Step-ups (build) Strength: Bench PressLevel 1:…
Read MoreSeptember 26, 2019
CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…
Read MoreSeptember 25, 2019
QuickFit Warm Up:Get your chili warm!2 Rounds:10 AB Sprint100m Row (fast) WOD: “.30 Cal”15min AMRAP 30 Cal AB 30 Situps 30 Cal Row 30 Situps CrossFit Warm Up:Half Tabata Deadbugs (4 rounds of :20 on, :10 off)3 RoundsPower Athlete Clean Warm Up7 Glue Bridges:10 AB SprintDeadlift Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5…
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