April 8, 2019

By Alpha Athletics Crossfit 412 | April 7, 2019

Let your friends, family, co-workers, etc that this coming Saturday our 9:30 class is FREE to all and will be followed by Yoga flow at 10:30. Help us show others why Alpha is the best! Warm Up:Squat Prep 3rds10 Scap Progression:10 Superfriend into 4 FS :10 Hollow Hold Back Squats Strength: Back SquatLevel 1: 3…

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April 5, 2019

By Alpha Athletics Crossfit 412 | April 4, 2019

Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…

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April 4, 2019

By Alpha Athletics Crossfit 412 | April 3, 2019

CrossFit Warm Up:3rds:15 BB Front Rack Lunge Holds (R&L)5/5 Pillar to Press up10 DB Side Raises 5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build)*Heavier than 3.28.19* WOD: “Lincoln Hawk”6 RoundsDown and Back Single Arm Front Rack KB Carry10 Single Arm Front Rack KB Step-ups*Alternate Arms Each Round BodyFit…

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April 3, 2019

By Alpha Athletics Crossfit 412 | April 2, 2019

Warm Up:Rack/Overhead Prep PA Clean Warmup x 23rds6 Front Squat (Build to working weight) 3 Clean and Jerk 100m Jog Partner WOD: “Macho Mans”4 Rounds300m Run10 Rounds Macho Man (135/95)*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks**Partners run together and alternate rounds of Macho Man

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April 2, 2019

By Alpha Athletics Crossfit 412 | April 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 25 Double Unders / Practice:30 N2W HS Hold 10 Scap Progression 10/10 MB2T Strength: 15 Minute Clock Complete the Following:4 x 8 Pull-ups (Strict)4 x 8 HSPU (Strict, Nose to Wall) WOD:10 Minute Alternating EMOMMin 1:Max Rep T2B (Unbroken) into Max Rep Double UndersMin 2: Rest BodyFit 308 Warm Up:Ankle…

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April 1, 2019

By Alpha Athletics Crossfit 412 | March 31, 2019

Warm Up:Squat Prep 3rds:10 Superfriend into 4 FS (Build):45 Pillar 5 Strict No Jump BurpeesFront Squat Strength: Front SquatLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 1 (Build) WOD: “Pork Loin” 10 Minute AMRAP2, 4, 6, 8…Burpees4, 8, 12, 16…Wallballs (20/14)

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March 29, 2019

By Alpha Athletics Crossfit 412 | March 28, 2019

Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…

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March 28, 2019

By Alpha Athletics Crossfit 412 | March 27, 2019

CrossFit Warm Up:10min WAMRAPPA Clean Warmup:15 BB Front Rack Lunge Hold (R&L)100m Run5/5 Knee Hug Walking Lunge Strength: Barbell Front Rack LungesAll Levels: 4 x 4/4 (Build) WOD:10 – 8 – 6 – 4 – 2Power Clean (185/135)100m – 200m – 300m – 400m – 500mRun BodyFit 307 Warm Up:Ankle Circuit 8min WAMRAP 20 Double…

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March 27, 2019

By Alpha Athletics Crossfit 412 | March 26, 2019

Warm Up:3rds1:00 Deadbugs 8 BB Good Mornings (Build)8 Plate Touches 4 Burpee Walkups Deadlifts Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 5RM – go for it! WOD:7 Minute Clock800m Row40 Ball Slams (25/20)Max Rep Burpees

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March 26, 2019

By Alpha Athletics Crossfit 412 | March 25, 2019

CrossFit Warm Up:Overhead Prep3rdsPA Snatch Warmup (3-4-5)10 KBS (Build to working weight) 20 Double Unders / Practice Strength: Hang Power SnatchLevel 1: TechniqueLevel 2: 5 x 5 (Build) WOD: “Obstacle Illusion”5 Rounds for Time7 Snatches14 Russian KBS (AHAP)21 Double Unders or 200m Run*Compare to 3.27.18 BodyFit 306 Warm Up:30 Calorie Row 8min WAMRAP8/8 ML Press…

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