Posts by Alpha Athletics Crossfit 412
September 19, 2020
HERO WOD:“Jenny”20 Min AMRAP20 Overhead Squats (45/35 bar)20 Back Squats (45/35 bar)400 meter Run
Read MoreSeptember 18, 2020
Partner WOD:Work :45 Transition :152,500m Row100 Rotational Ball SlamsPartners work simultaneouslyOnce a movement is finished it’s additional rest
Read MoreSeptember 17, 2020
WOD:10min AMRAP10 T2B10 Box Jump20 Russian Twists (1,2,3,4)
Read MoreSeptember 16, 2020
WOD:“Chadwick Boseman Tribute Workout”For Time43 Power Cleans (135/95)43 Lateral Hops43 S2OH43 Lateral Hops43 Back Squat43 Lateral Hops
Read MoreSeptember 15, 2020
WOD:10min EMOM1 Hang Clean – 1 Power Clean – 2 Split JerksAdd weight every 2min
Read MoreSeptember 14, 2020
WOD:Every 3min40-30-20-10 – Wall Balls100-200-300-400m RunRest :60 b/t rounds
Read MoreSeptember 12, 2020
HERO WOD:“Chris Kyle”3 Rounds for Time40 Kettlebell Swings (53/35)40 Box Jumps (24/20)40 Thrusters (65/45)40 Elevated Push-Ups (feet on 24/18 in box)
Read MoreSeptember 11, 2020
WOD:9/11 Tribute2001m Run/Row11 Box Jumps (30/24)11 Thrusters (125/85)11 Burpee C2B11 Power Cleans (170/120)11 HSPU11 KBS (53/35)11 T2B11 Deadlifts (170/120)11 Push Jerks (110/75)
Read MoreSeptember 10, 2020
WOD:For Time10 Lungsters30 Pullups10 Lungsters15/15 Renegade Rows*10 Lungsters*One renegade row = 1 pushup + 1 DB row R + 1 DB row L
Read MoreSeptember 9, 2020
WOD:Every 2min x 5BB Complex3 Hang Snatch + 3 OHS2 Power Snatch + 2 OHS1 Squat Snatch*Add weight each round
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