Posts by Alpha Athletics Crossfit 412
October 1, 2020
WOD:For Time40-30-20-10 – Ball Slams20-15-10-5 – Pullups400-300-200-100m Run
Read MoreSeptember 30, 2020
WOD:1 Power Clean & Split Jerk + 1 Hang Power Clean & Split Jerk
Read MoreSeptember 29, 2020
WOD:4min work window: 0-4, 4-8 and so on2rds10 KBS – Russian (AHAP)10 BurpeesAdd 2 reps each interval – 12/12, 14/14 until failure. Any time remaining in the work window is rest
Read MoreSeptember 28, 2020
WOD:For Time30-25-20-15-10-5 Wall Balls25-25-25-25-25-25 Double Unders (2:1)Compare to 10.7.19
Read MoreSeptember 26, 2020
HERO WOD:“Bauer”2 minute Plank (Accumulate)13 Burpees18 Kettlebell Swings (50/35)31 Push-Ups53 Goblet Squats53 Burpees31 Kettlebell Swings18 Push-Ups13 Goblet Squats2 minute Wall Sit (Accumulate)
Read MoreSeptember 25, 2020
WOD:3rds10 Deadlift (225/155)50 Double UndersCompare to 9.20.19
Read MoreSeptember 24, 2020
WOD:For Time:10-8-6-4-2 – Squat Snatch (95/65)2-4-6-8-10 – Burpee Over Bar
Read MoreSeptember 23, 2020
WOD:10min EMOM2 Power Cleans + 2 Split JerksAdd weight every 2rds
Read MoreSeptember 22, 2020
WOD:14min AMRAP2, 4, 6…DB CleansReverse Lunges (R+L=2)4, 8, 12…Calorie Row
Read MoreSeptember 21, 2020
WOD:For Time21-15-9Front Squat (135/95)HSPU
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