July 23, 2019

By Alpha Athletics Crossfit 412 | July 22, 2019

CrossFit: Warm Up: Overhead / Wrist PrepPA Snatch Warmup x 2—————-3rds20 Double Unders / Practice 5 High Box Jumps 5 Hang Snatch (:02 pause on catch) (Build) Strength: Hang Snatch All Levels: 5 x 5 (Build) WOD: 8min EMOM5 Hang Snatch at 80% 10/10 Lateral Hops BodyFit: 338 Warm Up: Ankle Circuit8min AMRAP 20 Double…

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June 26, 2019

By Alpha Athletics Crossfit 412 | June 25, 2019

Warm Up: 400m Row – Easy3 x 1:10 Deadbugs 3rds8 BB Good Mornings (Build)8 Australian Pullups 4 High Box Jumps Deadlifts Strength: Deadlift Level 1: 1 x 5 (+5)Level 2: 1 rep every :30 for 12min *Heavier than 6.12* Partner WOD: “Sugar and Spice” 100m-200m-300m-400m-300m-200m-100m Rows*Each partner must row each distance***15min cap**

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Otober 10, 2018

By Alpha Athletics Crossfit 412 | October 9, 2018

Warm Up: Deadbugs: 1:00 on/off x 3 3rds 5 Strict Pullups 8 BB Good Mornings 5 Strict No Jump Burpees 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 3 (Build) WOD: “Arthritis” 10-8-6-4-2 Deadlift (225/155) 2-4-6-8-10 B.O.B 100m Sprint

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September 28, 2018

By Alpha Athletics Crossfit 412 | September 27, 2018

Warm Up: 1:00 on / 1:00 off – Deadbugs x 3 3rds 8 KB Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 5 (Build) Choose Your Own Adventure: WOD: 500-400-300-200-200m Row *Between rows 10 burpees* **10min cap** Flex: 4 x 8 DB Pullovers…

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July 24, 2018

By Alpha Athletics Crossfit 412 | July 23, 2018

CrossFit: Warm Up: PVC Positions EB Positions 3 – position Snatch (Build) Overhead Mobility Strength: Power Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: 12min EMOM Even: 3 Power Snatch (~80%) + MR Lateral Hops Odd: Rest *Score is total Lateral Hops* BodyFit: 239 Warmup: 5min Double Under Practice Then 3rds 10…

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July 19, 2018

By Alpha Athletics Crossfit 412 | July 18, 2018

CrossFit:  Warm Up: 3rds 25 Double Unders or Singles 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Bent Over BB Row (Underhand grip) :10 Superfriend Stretch + 4 Thrusters Strength: 4 x 8/8 Weighted Lunges Fastest 50m Keg Carry (3-4 reps) *On a 15min running clock* WOD: “Rock Salt” 3rds 25 S2OH (115/75) 25 Front…

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June 14, 2018

By Alpha Athletics Crossfit 412 | June 13, 2018

*Schedule note: with no classes Friday evening the 2 classes (6am and 12pm) will be uncapped.  We’ll accommodate all that want to work out on Friday.  We appreciate your understanding for event preparation* CrossFit:  Warm Up: Squat Prep 3rds 10 Scap Progression :15 Weighted Lunge Hold ( R&L) 10 Thrusters (Build) Strength: 10min Alternating EMOM…

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June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

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May 9, 2018

By Alpha Athletics Crossfit 412 | May 8, 2018

Warm Up: Shoulder DROM 3rds 8/8 Bottoms Up KB Press :15 Lunge Hold (R&L) 4  Box Jumps (30/24) Skill: Split Jerk Footwork Strength: Split Jerk All Levels: Technique *Level 2 can work to heavy double* Partner WOD: “Jack and Rose” 4min AMRAP x 4 400m Run – MR S2OH (95/65) 300m Run – MR S2OH…

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August 8, 2017

By Tony Fusaro | August 7, 2017

CrossFit: Warm Up: Chubbs Sequence 2rds PA Clean Warmup 10 Kips/Kipping Practice 3 position Squat Clean (Build) 100m Jog Hero WOD: “Badger” 3rds 30 Squat Cleans (95/65) 30 Pullups 800m Run BodyFit: 127 Warm Up: 3rds 10 Scap Depressions 15 KBS – American 100m Jog Skill: Hang Clean WOD: For Time 800m Run – 40…

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