March 31, 2020

By Alpha Athletics Crossfit 412 | March 30, 2020

Join us tonight at 7PM for virtual mobility with Kira (@kirasteele_dpt @physio_412) Click the HERE to view the whiteboard for today’s workout. Warm Up: Shoulder DROM Ankle Mobility Pillar Series Strength: 15 Min Clock 5×8 Pull-ups or Door Handle Rows 5×8 Chair Dips WOD: “Annie” 50-40-30-20-10 Double Unders (Jumping Jacks 2:1) Sit Ups Finisher: 4×15/15…

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October 4, 2019

By Alpha Athletics Crossfit 412 | October 3, 2019

QuickFit Warm Up:EMOM 8 mins: 1) :50 DU practice 2) :50 Superman 3) :50 Bent Hollow Hold 4) 100m Run WOD:“Annie”40-30-20-10Double Unders (2:1)Sit-upsThen Rest 1 Minute3 Minute AMRAP Burpees*15 minute cap* CrossFit Warm Up:400m RUN, 500m ROW, 30/21 cals ABTHEN- EMOM 15mins: 1) 10 3-Point Drill 2) :50 Superman Hold 3) 6-8 Jefferson Curl –…

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April 11, 2017

By Tony Fusaro | April 10, 2017

CrossFit: Warm Up: Shoulder DROM Then 8min WAMRAP :25 Nose to Wall HS Hold 10 Single Arm KB Press 5 Push Press (Build) 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Hall” 15min AMRAP 5 HSPU 5/5 DB Snatch (50/35) 15 Box Jumps…

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