Posts by Alpha Athletics Crossfit 412
February 11, 2019
**In the case that we need to cancel the 6am class tomorrow morning I will update our FB group as well as send an email. I will do this no later than 5:30am.** Warm Up:Squat Prep3 Rounds:10 Kipping/Kipping Practice0:10 Superfriend into 4 Thrusters (Build)5/5 Lunges Strength: Weighted LungesAll Levels: 5 x 5/5 WOD: “Fran”21-15-9Thrusters (95/65)Pull-ups
Read MoreFebruary 8, 2019
Warm Up:3rds1:00 Deadbug 8 Kang Squats 6 Athletic BurpeesDeadlifts Strength: DeadliftLevel 1: 1 x 5 (+10 lbs)Level 2: 7 RM – Go for it! Choose Your Own Adventure:WOD:15 Cleans (155/115)30 Burpee Over Bar60 Wallballs *Compare to 2.9.2018* Flex:Superset 4×10 Barbell Curls10/10 Dumbell SnatchThen3 x 10 Med Ball Throw Sit-ups
Read MoreFebruary 7, 2019
CrossFit Warm Up:Hip Mobility2rds200m Row 5/5 Knee Hug Lunge Step :30 Side Pillar (R&L) Strength: Weighted Step UpAll Levels: 3 x 4/4 WOD: “Row. Row. Row your boat”Row 1000mRest 4minRow 750mRest 3minRow 500mRest 2minRow 250m BodyFit 293 Warm Up:2min Row – Easy pace Skill: Row Review WOD:Teams of 3Row 10,000m*Rotate every 250m***40min Cap*****If team of 2,…
Read MoreFebruary 6, 2019
Warm Up:PA Snatch Warmup 10 Kips / Kipping Practice Then 2 x 5 EB Snatch Pullunders Then 3 position Squat Snatch (Build) Strength: Squat SnatchLevel 1: TechniqueLevel 2: Find a Heavy 3 WOD:Partner WOD15 Minute AMRAP20 Cal AB20 Squat Snatch (95/65)20 T2B*Work Split Evenly*
Read MoreFebruary 5, 2019
CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…
Read MoreFebruary 4, 2019
Mobility Monday: Thoracic Rotation Warm up:Squat Prep3rds10 Scap Progression5/5 Knee Hug Lunge Step 5/5 Pillar to Press 10-8-6 Thruster (Build) Strength: Bulgarian Split SquatsAll Levels: 5 x 5/5 WOD: “On the Seventh Day”7 Rounds for Time7 Thrusters (95/65)7 Pullups100m Run
Read MoreFebruary 1, 2019
Warm Up:Before WB – 2min Row – Easy Pace2rdsPA Clean Warmup (Build):10 Superfriend + 4 FS Then EB Pullunders Then 3 position Squat Clean (Build) Strength: Squat CleanLevel 1: TechniqueLevel 2: Find a Heavy 3 Choose Your Own Adventure: WOD:3 Rounds:500m Row10 Clean and Jerk (135/95)*Compare to 2.2.2018* Flex:4 Rounds:8 seated DB Press (Build)8 Front…
Read MoreJanuary 31, 2019
CrossFit: Warm up:10min WAMRAP 5/5 Reverse Lunge to High Knee10 KBS – American – Build:45 Plank / 5/5 Plank with pullunder5 Box Jumps Strength: Weighted Step UpAll Levels: 3 x 5/5*Heavier than 1.25.19* Partner WOD: “Danny and Arnold”20 Minute AMRAP:12 Push Press (95/65)8 Devil’s Press12 Box Jumps*Alternate movements* BodyFit: 291 Warm up:Get Your Chili Warm3rds10/10 Getup…
Read MoreJanuary 30, 2019
Warm up:3 x 1:00 / 1:00 Deadbugs3rds6 Strict Pullups 8 BB Good Mornings 10 KBS – (Build to working weight)5 Deadlifts Strength: DeadliftLevel 1: 3 x 5 (+ 5 lbs)Level 2: 4 x 6 (Build) WOD: “Back in the USSR”5 Rounds – 1min on/off30 Russian KBS (AHAP)
Read MoreJanuary 29, 2019
CrossFit: Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint Strength: DB Bench PressAll Levels: 4 x 8 (Build)*Same as 1.11.19* WOD: “Oh Pat”21 – 15 – 9Cals ABT2BHRPU*Courtesy CF Linchpin* BodyFit: 290 Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint WOD:10 Minute…
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