Posts by Alpha Athletics Crossfit 412
August 27, 2019
CrossFit Warm Up:Overhead / Wrist MobilityPA Snatch Warmup x 2 4 Broad Jumps x 2—————————5 Snatch Pullunders x 2—————————3 position Snatch + OHS (Build) Strength: SnatchLevel 1: TechniqueLevel 2: Find a Heavy 1 Rep*Heavy for today, but go get a PR if it feels good! WOD: “Zee Germans”10 Minute EMOM3 Hang Snatches @80%3 Power Snatches…
Read MoreAugust 26, 2019
Remember we are starting our trial schedule change this week. Other than the changes listed below, all other scheduled classes remain the same. See a coach for more details.QuickFit will be offered on Mondays, Wednesdays, and Fridays from 5:30AM-6:00AM.CrossFit will be now be offered on Tuesdays and Thursdays at 6:00AM and there will be no…
Read MoreAugust 23, 2019
Warm Up:3rds1:00 Deadbug 12 Banded Good Mornings8 BB Bent Over Row 10-8-6 – Hip – Hang – Floor Clean (Build to working weight) Strength: Barbell RDLAll Levels: 4 x 6 (Build)*heavier than 8.14.2019 Choose Your Own AdventureWOD:15 – 12 – 9 – 6 – 3Power Cleans (95/65)Cals Assault Bike Flex:4 x 8 Unbroken Hang Cleans…
Read MoreAugust 22, 2019
CrossFit Warm Up:Get Your Mind Right & WOD Setup WOD: “The Seven”7 Rounds For Time7 Handstand Pushups7 Thrusters (135/95 lb)7 Knees-to-Elbows7 Deadlifts (245/165 lb)7 Burpees7 Kettlebell Swings (70/50)7 Pull-Ups*40min Cap* BodyFit 347 Warm Up:8min WAMRAP 8/8 ML Press8/8 Single Arm Press10 KB High Pull (Heavy)DB Squat Progression100m Run (+100m each round) WOD:0-10 Minutes1 Mile RunMax…
Read MoreAugust 21, 2019
Warm Up:Before WB: 3min Warmup RowOverhead/Wrist Prep——————————-PA Snatch Warmup x 2 5 High Box Jumps x 2 ——————————-3 x 5 Snatch Pullunders Strength: Squat SnatchLevel 1: TechniqueLevel 2: 5 x 2 (Build) WOD: “30 Going on 30”30 Cleans (135/95)30 Box Jump Overs (24/20)30 Cal Row
Read MoreAugust 20, 2019
CrossFit Warm Up:Ankle Circuit8minWAMRAP :15 Table Top Stretch10 Kips / Kipping Practice w/ partner10 KBS – American (Build)Double Unders / Practice Strength: 15 Minute Clock4 x 8 Dips4 x 8 Bent Over Underhand Barbell Rows WOD:12 Minute AMRAP5 Devils Press (45/30)10 T2B20 DU (3:1) BodyFit 346 Warm Up:Ankle Circuit 8min WAMRAP 10 Scap Progression10 Plate…
Read MoreAugust 19, 2019
Warm Up:Squat/Overhead Prep3rds10 Banded Pullaparts10 Pole Squats 10-8-6 Overhead Squat (Build)100m Jog Strength: Overhead Squat All Levels: 3 x 5 (Straight)* heaviest from 7.22.2019 WOD: “Nancy”5 Rounds for Time400m Run15 OHS (95/65)*Compare to 8.23.18*
Read MoreAugust 16, 2019
Schedule Reminder: Tomorrow August 17th Free Community workout at 9:30am followed by yoga at 10:30am. Bring anybody who is interested in learning how Alpha can help with their fitness! Warm Up:8min WAMRAP10 Banded Pullaparts10 Dynamic Pushups 8/8 Hammer Curls 10/7 Cal AB (Build intensity) Strength: DB BenchAll Levels: 6 x 4 (Build)*Slight Incline Choose Your…
Read MoreAugust 15, 2019
Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am. CrossFit Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext10 Ring Rows (Underhand)10 Plate Touches 4 High Box Jumps Strength: Superset4 Sets of5/5 Barbell Lunges5 Strict Chin-ups*Heavier than 7.18.19* WOD:For Time40 Wall Balls (20/14)30 Ball Slams (25/20)20 Box Jumps (24/20)10 T2B…
Read MoreAugust 14, 2019
Schedule Reminder: Saturday August 17th Free Community WOD at 9:30am followed by yoga at 10:30am. Bring friends, family, co-workers, etc and show them why you love Alpha so much! Warm Up:2min Row – Easy3rds12 Banded Good Mornings 8 Elevated Ring Rows4 Hands Only Inch Worms Strength: Barbell RDLAll Levels: 4 x 6 (Build) WOD: “Woof”On…
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