Posts by Alpha Athletics Crossfit 412
September 10, 2019
CrossFit Warm Up:Ankle Circuit 3rds10 Scap Progression3 :05 HS Hold w/ :03 eccentric / :25 HS Hold8 – Hip – Hang – Full Cleans (Build)20 Double Unders / Practice Strength:15min Clock Strict Pull-up 4 x 6 Strict HSPU 4 x 6 WOD: “Ride the Bus”5-10-15-10-5 Pull-ups Cleans (135/95) 20 Double Unders (3:1) BodyFit Warm Up:Ankle…
Read MoreSeptember 9, 2019
This coming Friday we’re going to have a photographer at the evening classes on Friday to take some pics as we refresh our website. If you are willing and able to be a model for a new website we’d love to have you. Hope to see you there Friday evening at 4:30 or 5:30pm. QuickFit…
Read MoreSeptember 6, 2019
QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…
Read MoreSeptember 5, 2019
CrossFit and BodyFit Warm Up:5min Get Your Chili Warm WOD:“TriAlphathon” 50-40-30-20-10 Cal Row Cals AB Meter Run (x10 for rep scheme) Optional Finisher: 4min clock – MR Evil Wheels into 4min clock – MR MB2T Barbell Class: Back Squat – 5RM *for today*Ring Pullups – 4 x Max Reps – score total reps *2-3min rest…
Read MoreSeptember 4, 2019
QuickFit Warm Up:3min Get Your Chili WarmThen 3 rounds of Cindy WOD:800m Run/1000m Row/60/40 Cal AB 33 Burpees 800m Run/1000m Row/60/40 Cal AB 33 Air Squats 800m Run/1000m Row/60/40 Cal AB 33 Pullups *20min cap CrossFit Warm Up:Overhead/Rack Mobility3rds10 – 3 point drill EB PA Snatch Warmup8 Front Squat (Build)6 St. No Jump Burpees Strength:…
Read MoreSeptember 3, 2019
*Last call for tickets for the Alpha Pirate tailgate this coming Saturday September 7th. If you would like to join us please make sure to sign up in the back today so we can account for your tickets. Hope to see you all there!* CrossFit Warm Up:DROM3 Rounds6/6 Bottoms up KB press10 Plate Touches8 KBS…
Read MoreSeptember 2, 2019
Please remember there are only 2 classes today 8:30 and 9:30am. Please sign up in Pike 13 so we don’t have a repeat of July 4th. Back to regular schedule Tuesday. Warm Up: Hip Mobility 8min WAMRAP 10 Scap Progression5 Strict No Jump Burpees 5 High Box Jumps 10 EB Thrusters Partner Hero WOD: “Felix…
Read MoreAugust 30, 2019
QuickFit Warmup: 400m Run 2rds5 Strict No Jump Burpees10 KBS – American WOD: 15min clock3rds400m Run 10 Devils Press ( 45/30)Remaining Time: Max MB2T CrossFit Warm Up:3rds10 Banded Pullaparts 10 Dynamic Pushups5 High Box Jumps 5 Hang Cleans + 5 Jerks (Build) Strength: DB BenchAll Levels: 4 x 4 (Straight)*Weight from 8.16.2019**Slight incline Choose Your…
Read MoreAugust 29, 2019
CrossFit Warm Up:Before WB – 3min Row – Easy3rds3 point hinge drill6 Strict Pullups4 Burpee Walkups 1:00 Deadbug Deadlifts – Build to working weight WOD:2 Rounds50 Cal Row40 Deadlifts (185/125)30 Burpees800m Run BodyFit Warm Up:3min Get Your Chili Warm 3rds:40 Plank with pushups10 Plate Touche10 DB Push Press (Build to working weight):10 AB Sprint WOD:…
Read MoreAugust 28, 2019
QuickFit Warm Up: Get Your Chili Warm WOD: Tabata x 8Meter Row Cals AB Mt. Climbers (R+L=1)*1min rest between movements* CrossFit Warm Up:Hip Mobility3rds10 Scap Progression8 Ring Rows (Underhand)5 Lungesters (Build) ;10 AB Sprint Strength: Superset4 x 6/6 Barbell Lunges6 Strict Chin-ups Partner WOD:15 Minute AMRAP15/10 Cal AB15 Thrusters (95/65)15 Pull-ups*Alternate Movements
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