June 4, 2018

By Alpha Athletics Crossfit 412 | June 3, 2018

Today is the kickoff of Alpha Athletics Friends and Family week!  Our entire schedule is open to prospective members to come in and give Alpha a test drive.  We encourage you to stop in, check us out and see how we can help you on your fitness journey. Warm Up: Squat Prep 3rds 10 Scap…

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May 24, 2018

By Alpha Athletics Crossfit 412 | May 23, 2018

CrossFit Skill: Turkish Getup Warmup: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 EB Thrusters WOD: “Mass & Matter” 20 min EMOM Even: 10 Thrusters (95/65) Odd: 10 Ball Slams BodyFit: 224 Skill:Turkish Getup Warm Up: 10min WAMRAP 2/2 Turkish Getup (Build) 15 KBS – American 10 Goblet Squats Partner WOD 100…

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May 11, 2018

By Alpha Athletics Crossfit 412 | May 10, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 3rds 2/2 Seesaw Walk 8 Bent Over BB Row (Build) 8 Good Morning (Build) 5 Deadlift (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 1 (Build) *No misses* Choose Your Own Adventure: WOD: For Time: 50 Calories 50 Burpees 50 Ball Slams…

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May 10, 2018

By Alpha Athletics Crossfit 412 | May 9, 2018

CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:  Warm Up:…

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May 8, 2018

By Alpha Athletics Crossfit 412 | May 7, 2018

CrossFit: Warm Up: Shoulder DROM 3rds PA Clean Warmup (Build) Lateral Hops Rack Mobility Then 3 position Hang Clean x 3 (Build) Strength: Clean Level 1: Technique Level 2: Heavy 2 WOD: “Hanging On” 10-1 Hang Power Clean 1-10 Lateral Hops (R+L=1) BodyFit: 219 Warm Up: 500m Row 3rds 10 Feet Elevated Ring Rows 10/10…

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May 3, 2018

By Alpha Athletics Crossfit 412 | May 2, 2018

CrossFit: Warm Up: Strength: Snatch Level 1: Technique Level 2: Heavy 2 WOD: “Bradshaw” 12min AMRAP 1 Snatch (135/95) 2 KBS – American (AHAP) *Add (1) Snatch and (2) KBS every round* BodyFit: 218 Warm Up: Get Your Chili Warm Trunk: 3rds :40 Plank w/ pushup (Every :10) 10/10 MB2T 10/10 Heel Touches WOD: BodyFit…

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April 5, 2018

By Alpha Athletics Crossfit 412 | April 4, 2018

CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…

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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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March 8, 2018

By Alpha Athletics Crossfit 412 | March 7, 2018

CrossFit:  Warm Up: PA Clean Warmup x 2 *Hip Mobility* 3rds 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 7 Strict No Jump Burpees 3-position Squat Clean (Build) Strength: 5rds – All Levels Weighted Lunges – 4/4 Weighted Pushups – 8 WOD: “Restraint” 10 – 1 – Squat Cleans (135/95) 1 – 10 – Bupree Over…

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March 5, 2018

By Alpha Athletics Crossfit 412 | March 4, 2018

Another great Alpha Open last Friday with lots of great scores and even some PR’s.  Way to go guy and gals, let’s keep this momentum for the next 3 weeks. Warm Up: Squat Prep 3rds 10 Kips/Kipping Practice 10 Plate Touches :10 Superfriend + 5 :03 Pause FS (Build) Strength: Front Squat Level 1: 3…

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