Posts by Alpha Athletics Crossfit 412
December 22, 2017
CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…
Read MoreDecember 21, 2017
CrossFit Warmup: Get Your Chili Warm WOD Setup WOD: “12 Days of Christmas” 1: Deadlift 2: HSPU 3: Power Cleans (155/115) 4: KBS (1.5/1) 5: Pullups 6:Box Jumps (24/20) 7: KB Push Press (1.5/1) 8: Situps 9: Ball Slams 10: Double Unders 11: Wall Balls (20/14) 12: Burpees *Workout is performed in same fashion as…
Read MoreDecember 20, 2017
CrossFit: Warmup: 8min WAMRAP 10 Banded Pullaparts 10/10 Single Arm Press 10 DB Squats 10 Strict No Jump Burpees Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR! WOD: “Linched Up” 21-15-9 DB Burpees (50/35) DB Thrusters BodyFit 177 Warm Up: Get Your Chile Warm 3rds “Cindy”…
Read MoreDecember 19, 2017
CrossFit:Â Warm Up: 3rds PA Clean Warmup x 3 Wrist/Shoulder Mobility 5 Box Jumps (30/24) Then 3 position Pw Clean x 3 (Build) Strenth: Power Clean Level 1: Heavy 3 / Technique Level 2: Heavy 3 Partner WOD: “Donner and Blitzen” 5 Rounds 10 Sandbag2Shoulder Max Calorie Assault Bike *Each partner does 5rds* **Score is…
Read MoreDecember 18, 2017
Scheudule note: Regular schedule this week except NO 5:30pm class on Friday. We will be closed on Christmas, enjoy the holiday with loved ones. This week we’ll be testing some of our strength exercises. I want you go after PR’s – test yourself, get uncomfortable CrossFit: Warm Up: Chubbs Sequence 3rds :30 Goblet Squat Hold…
Read MoreDecember 15, 2017
CrossFit Warmup: Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3 x 1 (Build) – No misses! Choose Your Own Adventure: WOD: “Tri” For Time 50/35 Cal AB 50 Cal Row 100 Double Unders Flex Sesh: 4rds 20-15-10-5 Bent Over Rows 2DBs Evil Wheels KB Russian Twists (R + L =1) BodyFit 175 Warm Up:…
Read MoreDecember 14, 2017
CrossFit Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step PA Clean Warmup Strength: Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary* Odd: 5/5 Split Squats WOD: “Alvin, Simon, & Theodore” Teams of 3 7 in AMRAP 50 Push Press (95/65) 50 Push Press (115/80) 50 Push Press (135/95) Rest 3 Minutes…
Read MoreDecember 13, 2017
Don’t forget today there will be NO 4:30pm CrossFit class. Thank you for your understanding. CrossFit Warmup: 500m Row – Easy pace – Before WB 8min WAMRAP 10 Banded Pullaparts 15 Air Squats :40 Plank Hold 8 Strict No Jump Burpees Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 2…
Read MoreDecember 12, 2017
CrossFit:Â Warm Up: 3rds PA Snatch Warmup 10 Kips/Kipping Practice 10 Tuck Jumps 3-position Snatch x 3 (Build) Strength: Power Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Pillow Fight” For Time 50 DB Snatch (50/35) 40 Pullups 30 Box Jumps 20 T2B 10 Snatch (80% of heaviest set) BodyFit: 173 Warm Up:…
Read MoreDecember 11, 2017
We’re back! Regular schedule is on. CrossFit: Warm Up: 3rds 20 Double Unders/Practice PA Clean Warmup 5 Strict Pullups :20 Goblet Squat Hold 5 Back Squat (Build) Strength: Back Squat Level 1: 3 x 5 (+5) Level 2: Heavy 2 *No missed reps* WOD: “Sparky” For Time: 200 Double Unders (3:1) Top of every min…
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