January 29, 2019

By Alpha Athletics Crossfit 412 | January 28, 2019

CrossFit: Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint Strength: DB Bench PressAll Levels: 4 x 8 (Build)*Same as 1.11.19* WOD: “Oh Pat”21 – 15 – 9Cals ABT2BHRPU*Courtesy CF Linchpin* BodyFit: 290 Warm up:10min WAMRAP 10 Banded Pullaparts10 Kips / Kipping Practice8 True Pushups :10 AB Sprint WOD:10 Minute…

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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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April 3, 2018

By Alpha Athletics Crossfit 412 | April 2, 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…

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