Posts by Alpha Athletics Crossfit 412
October 26, 2020
WOD:1:00 on / 1:00 off x 510 Goblet Squats (60/45)MR KBS – Russian
Read MoreOctober 23, 2020
WOD:4rds10 Clean & Jerk (135/95)10/8 Cals AB8min hard cap
Read MoreOctober 22, 2020
WOD:12min AMRAP2,4,6,8…DB Snatch (50/35)Goblet Squat100m Run*DB Snatch 1/1,2/2,etc
Read MoreOctober 21, 2020
WOD:3rds25 KBS – Russian (AHAP)50 Double Unders / Quick Steps
Read MoreOctober 20, 2020
WOD:Partner workout:Buy In: 1000m Row100 DB Cleans (40/25)100 Box Jumps100 Pullups100 Russian Twists (R+L=1)100 DB Push PressCash Out: 1000m RowRow is broken into 250m incrementsMovements can be broken into any order or sets as pair decides
Read MoreOctober 19, 2020
WOD:4min AMRAP4 Burpees8 Wall BallsRest 2min4min AMRAP4/4 MB Step Lunges8 MB Situps
Read MoreOctober 17, 2020
HERO WOD:“MA3 Oscar Temores”8 Rounds for Time11 Hand Release Push-Ups30 Walking Lunges19 Sit-Ups
Read MoreOctober 16, 2020
WOD:10-1T2BBurpee15 Double Unders after each round of burpees
Read MoreOctober 15, 2020
WOD:21min EMOMMin 1: 15 Wall BallMin 2: 12 Ball SlamsMin 3: 9/7 Cals AB
Read MoreOctober 14, 2020
WOD:7min EMOM2 Clean and JerksGoal is to add weight during 7min but no required time frame ie every 2min. Want to guide the members on how to challenge themselves w/o feeling forced to add weight
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