Posts by Alpha Athletics Crossfit 412
September 24, 2019
CrossFit Warm Up: Strength: Hang SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Hello darkness, my old friend”6rds 5/5 DB Snatch (50/35) 10 Box Jumps (24/20)50m Sprint Rest :60 BodyFit Warm Up: Partner WOD: 800m Run 800 DB Snatch (50/35) 80 Box Jumps (24/20)600m Run 60 DB Snatch 60 Box Jumps 400m Run 40…
Read MoreSeptember 23, 2019
QuickFit Warm Up:2 rounds6 inch Worms w/ Pushup10 Air Squats10 Plate Touches20 Double Unders/Practice WOD:50 Burpees 50 Double Unders 100 Wall Balls 100 Double Unders 50 Ball Slams (25/20)50 Double Unders CrossFit Warm Up:Squat Prep3 Rounds5 Strict Pull-ups6 Glute Bridges 20 Double Unders/Practice5 Back Squats (Build) Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2:…
Read MoreSeptember 20, 2019
QuickFit Warm Up: WOD:50 Double Unders 50 Pullups 50 Double Unders 50 Ball Slams 50 Double Unders 50 Situps 50 Double Unders 50 Cal Row CrossFit Warm Up: Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 5 Choose Your Own Adventure WOD:3rds 10 Deadlifts (225/155) 50 Double Unders Flex:4 x 6 Hex…
Read MoreSeptember 19, 2019
CrossFit Warm Up: Strength:Barbell Lunges 4 x 5/5 *Heavier than 8.15.19* Partner WOD:Part A 150 Wall Balls (20/14)150 KBS – American (AHAP)Part B 100 Renegade Rows (R&L=1) 500m Odd Object Carry (Heavy) *1st couplet must be completed before starting 2nd couplet. Both partners work at the same time, rotation is up to pair.* BodyFit Warm…
Read MoreSeptember 18, 2019
QuickFit Warm Up: Partner WOD:12 Minute Clock Max Cals AB Max DB Hang Cleans *Partners work simultaneously and rotate every min* CrossFit Warm Up: Strength: Low Hang CleansLevel 1: TechniqueLevel 2: Work to a heavy 3-4 reps for the day WOD: “Done gone”EMOM Even: 5 Cleans (135/95) Odd: Rest *In the remainder of the minute…
Read MoreSeptember 17, 2019
CrossFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice Strength: 15 Minute Running ClockLandmine Press 4 x 6/6 Dips 4 x 6 WOD:10 Minute AMRAP 10 T2B 10 Box Jumps (24/20)10 S2OH (115/85) BodyFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice:10 AB Sprint WOD:20…
Read MoreSeptember 16, 2019
QuickFit Warm Up:Get Your Chili Warm2 rounds of Cindy WOD:20 Minute AMRAP5 Pull-ups10 Pushups15 Squats100m Run CrossFit Warm Up:Squat Prep3 Rounds5 Back Squats (Build)6 Strict Pull-ups8/8 Knee Hug Walking Lunges Strength: Back SquatLevel 1: 3 x 5 (+5lbs)Level 2: 6 x 4 (Build) WOD:10, 9, 8… 2, 1Devil Press10/10, 9/9, 8/8… 2/2, 1/1Walking Lunges
Read MoreSeptember 13, 2019
Schedule Reminder: Photographer will in the evening classes today do some work for new website pics. Please bear with us as he works to get us the best shots possible. Also, if you’re willing and able to share your beautiful faces we’d love to have a whole bunch of you represent the Alpha family on…
Read MoreSeptember 12, 2019
Schedule Reminder: We’ll have a photographer in house tomorrow evening Friday Sept. 13th for new website pics. If you’re willing and available we’d love to have you represent Alpha on the interwebs. Hope to see you there! BodyFit Warm Up:Hip Mobility8min WAMRAP 5/5 Knee Hug Walking Lunge10 Squat Progression 10 KBS – (Build):45 Plank Partner…
Read MoreSeptember 11, 2019
QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit: As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…
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