Posts by Alpha Athletics Crossfit 412
April 3, 2018
CrossFit: Warm Up: 3rds 10 Banded Pullaparts 10 True Pushups 10 KB High Pulls 10/10 Bottoms Up KB Press 25 Double Unders / Practice Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *Weight from 3.13.18* WOD: “Hip Hop” 5rds 40 Lateral Hops 10/10 DB Clean & Press…
Read MoreApril 2, 2018
I hope everybody enjoyed their Easter holiday with friends, family and food. I know I owe some extra burpees after my candy binge today. See you all at the gym this week! Schedule Update: there will be no HITT class on Monday and Wednesday this week as Brenda recovers from surgury. Warm Up: Squat Prep…
Read MoreMarch 30, 2018
Warmup: Deadbugs – 3 x 1:00 /1:00| 3rds PA Clean Warmup (Build) 8 Feet Elevated Ring Rows 5 x 1 Speed Deadlifts 25 Jumps (Double / Single Unders) Strength: All Levels: Deadlift 5 min 1 Rep every :30 Seconds *100% of 2/21/18 or heavier than 3/21/18* WOD: “Dirty Wagon” 3 Rounds 10 Power Cleans (155/115)…
Read MoreMarch 29, 2018
CrossFit: Warmup: 8min WAMRAP 25 Double Unders / Practice 10 Banded Pullaparts 2/2 Knee Hug Lunge Step Vert Flex Ext 8 Dynamic Pushups Strength: All Levels: 5 Rounds Weighted Walking Lunges (4/4) Weighted Pushups 8 WOD: “Slow Motion” 5 Rounds for Completion 10 Pullups 10/10 Medball to Toes 15/15 Peles BodyFit: 208 Warm Up: 8min…
Read MoreMarch 28, 2018
Warmup: 3rds Shoulder/Hip Mobility 8/8 Bottoms up KB Press 10 Wall Drill 10-8-6 Push Press (Build) :20 AB Sprint Strength: Push Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: Partner Tabata 8 Rounds Max Calorie Assault Bike Thrusters (95/65)
Read MoreMarch 27, 2018
CrossFit: Warm Up: Overhead/Wrist Mobility 3rds PA Snatch Warmup (Build) 100m Jog 3 position Snatch (Build) Strength: All Levels: Power Snatch 10 min EMOM 2 Power Snatch *Add weight every 2 min* WOD: “Obstacle Illusion” 5rds 7 Snatch 14 KBS – Russian (AHAP) 200m Run BodyFit: 207 Warm Up: 3rds 200m Row 10 Pushups 15…
Read MoreMarch 26, 2018
Warm Up: Squat Prep 3rds :10 Superfriend +5 Front Squat (Build) 5 Burpee Walkups 4 Broad Jumps Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (80%) *Rest :90 seconds between sets* WOD: “Sweet Roll” 12min clock 3 x 15 Bupree Box Jump Over *Rest as needed between…
Read MoreMarch 23, 2018
Warm Up: Squat Prep / Shoulder DROM 3rds 10 Kips / Kipping Practice :20 Goblet Squat Hold (Build) 10 Ring Rows (Easy) 10 EB Thrusters 3rds 6 Thrusters (Build) 6 Pullups *Sprint pace, rest as needed* WOD: Open 18.5 /12.5 /11.6 Complete as many reps as possible in 7 minutes of: 3 thrusters (100/65) 3…
Read MoreMarch 22, 2018
**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt. There will be NO classes but we will post an at home WOD for those interested** CrossFit: Warm Up: 8min WAMRAP 25 Double Unders / Practice :20 HS Hold 5 Burpee Walkups 10 Air Squats Skill: Turkish Getup…
Read MoreMarch 21, 2018
**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt. There will be NO classes but we will post an at home WOD for those interested** Warm Up: 3rds 1:00 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) 5 x 1 Speed Deadlifts (Build) Strength:…
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