Posts by Alpha Athletics Crossfit 412
February 6, 2018
CrossFit: Warm Up: 3rds 10/5 Cal AB Sprint 10Face Pulls 5 Burpee Walkups 5/5 Dynamic Pushups Strength: DB Bench All Levels: 4 x 6 (+5) – Straight *Weigth from 1.29.18* Partner WOD: “Gin and Juice” 5min AMRAP x 3 3,6,9,12…. Burpee Cal AB Rest 2min BodyFit: 193 Warm Up: Get Your Chili Warm 3rds 10…
Read MoreFebruary 5, 2018
Happy Post Superbowl Monday. Don’t forget this Friday @ 5:30pm Bros and Brews followed by Saturdays are for the Girls @ 10am. All are welcome so bring a friend and show them why you love Alpha so much. Hope to see you all there! Warm Up: Squat Prep 3rds 10 Scap Depressions 8 EB Press…
Read MoreFebruary 2, 2018
Schedule Reminder: Next Friday Feb. 9th 5:30pm Bros and Brews – Dudes doing manly things, followed by Saturday is for the Girls at 10am on Feb. 10th. Both events are open to the public so bring a family member or friend who could benefit from Alpha Athletics and let them experience what we’re all about. …
Read MoreFebruary 1, 2018
CrossFit:Â Warm Up: Ankle Circuit 3rds 30 Double Unders / Practice PA Clean Warmup (Build) 10 Kips/Kipping Practice 4 Broad Jumps :20 HS Hold Hero WOD: “Nutts” For time: 10 HSPU 15 Deadlift, (250#) 25 Box jumps, (30/24) 50 Pullups 100 Wallballs (20/14) 200 Double Unders (3:1) Run 400 meters with a 45lb plate BodyFit:…
Read MoreJanuary 31, 2018
Warm Up: 3rds 5/5 Pillar with arm reach :15 Iso Lunge Hold (R & L) 10/10 Single Arm Press 10 KBS – American 5 Strict Press (Build) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Partner WOD: “Whitney and Bobby” 15min AMRAP 10 KB Lunge (Goblet) 10 KBS…
Read MoreJanuary 30, 2018
CrossFit: Warm Up: 3rds :15 Hollow Hold & :15 Superman Hold 10 Kips / Kipping Practice 2/2 Leg Cradle Lunge Step Horizontal Rotation 10 Plate Touches Strength: All Levels: 10min Alternating EMOM Even: 5 Strict Pullups Odd: 5/5 Split Squats WOD: “Doctor, Doctor” Alternating Tabata x 8 1) T2B 2) Ball Slams *Score is total…
Read MoreJanuary 29, 2018
Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice 10 Banded Pullaparts 20 Air Squats / 10 EB FS / 10 EB OHS 7 Strict No Jump Burpees Strength, DB Bench Press All Levels: 4 x 7 (Straight) *Same weight 1.18.18* WOD: “Sherwoods Forest” 9-15-21 Bar Facing Burpees OHS (95/65)
Read MoreJanuary 26, 2018
Warm Up: 3rds :45 Deadbug 8 Feet Elevated Ring Rows 8 BB Good Mornings (Build) :30 Pillar 5 Deadlifts (Build) Strength: Deadlift All Levels: 1 every :30 for 10min *Heavier than 1.17.18 or app. 95%* WOD: “LATT” 5rds :30 Max Cal AB 2:00 Rest *Score is total calories* OR Acitve Recovery – Your choice
Read MoreJanuary 25, 2018
CrossFit:Â Warm Up: Accumulate 100 Double Unders 3rds :25 HS Hold / 3 :05 with :03 eccentric :15 KB Lunge Hold ( R & L) – Moderate 10 Scap depression with pull / 5 Strict Pullups 15 Air Squats Strength: 10min Alternating EMOM Even: 5 Strict HSPU Odd: 5/5 Weighted Lunge WOD: “Cindy” 20min AMRAP…
Read MoreJanuary 24, 2018
Warm Up: PVC Shoulder DROM 3rds PA Clean Warmup (Build) 5/5 Pillar with arm reach 10 Kips/Kipping Practice 10 Bottoms Up KB Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) *Heavier than 1.16.18* Partner WOD: “Mary Kate and Ashley” 20rds 3 Power Cleans (135/95) 3 S2OH 6…
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