Posts by Alpha Athletics Crossfit 412
October 13, 2020
WOD:12min Partner AMRAP100m Row5/5 DB Snatch (50/35)Partners alternate rounds
Read MoreOctober 12, 2020
WOD:4rds20-15-10-5 – Goblet Squat (53/35)20-20-20-20 – KBS – RussianD&B KB Front Rack Carry x 24 trips across the gym total, alternate arms half way
Read MoreOctober 10, 2020
Hero WOD:“Milley”23min clockBuy In: 2000m RowRemaining time: AMRAP11 Wall Balls30 Double Unders (3:1)10 Burpees
Read MoreOctober 9, 2020
WOD:Partner workout:50/50 MB Step Lunges100 Ball Slams50/50 Renegade Rows*Partners alternate every min.**Partners buy in with 15 Double Unders (2:1)
Read MoreOctober 8, 2020
WOD:BodyFit: 2994rds10 Cals (AB/Rower)10 BurpeesRest 4min2rds20 Cals20 KBS – Russian (AHAP)20 Box JumpsRest 4min40 Cals20/20 DB Snatch (50/35)
Read MoreOctober 7, 2020
WOD:1 Clean & Jerk every :30 for 5minShould be same weight as strength piece Tester: 1min Max Cal AB
Read MoreOctober 6, 2020
WOD:50-40-30-20-10Double Unders (3:1)25-20-15-10-5S2OH (115/85)Situps
Read MoreOctober 5, 2020
WOD:For Time10 OHS (135/95)10 Pullups15 Front Squat10 Pullups20 Back Squat10 Pullups15 Front Squats10 Pullups10 OHS
Read MoreOctober 3, 2020
Hero WOD:“Matt Would Go”AMRAP in 33 minutes2 Clusters (205/155 lb)19 Bar Facing Burpees13 calorie Bike
Read MoreOctober 2, 2020
WOD:12min Partner AMRAP10 Cals AB10 Power Cleans (135/95)10/10 Russian TwistsPartners alternate movements
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