May 1, 2020

By Alpha Athletics Crossfit 412 | April 30, 2020

How You Doing? I’ve got a question for you.  How many books have you read since you’ve been forced to take a timeout?  How’s that second language coming?  Did you at least clean the garage like you said you were going to?  We all had these grand plans when the hammer came down and forced…

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April 25, 2020

By Alpha Athletics Crossfit 412 | April 24, 2020

Instructions:1. Grab a partner and get in touch via technology 2. Equipment: a. Box or something to jump/step up on b. DB/KB/Odd Object c. Jump Rope 3. Partners work simultaneously – Partner A completes 8 Minute AMRAP A, Partner B completes 8 Minute AMRAP B. 4. Rest two minutes after the 8 Minute AMRAPs and…

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April 11, 2020

By Alpha Athletics Crossfit 412 | April 10, 2020

Instructions:1. Grab a partner and use technology to get connected (unless you’re in the same place).2. Equipment: a.) Broom stick/PVC/Tree Branch/Shovel Handle/etc. b.) DB/KB/Weight/Odd Object c.) Something for box jumps or step ups 3. Work is chipper style, but reps can be broken up any way. 4. One person works while the other rests. If…

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March 10, 2020

By Alpha Athletics Crossfit 412 | March 9, 2020

CrossFit Warm Up:OH Shoulder Prep 3rds 2 Wall Walks 8/8 Half Kneel Single Arm DB/KB Press (Tempo 2111) 5 Push Press @ 50%, 60%, 70% of 1RM PP Strength: Push Press 4 x 4 @ 85% *Weight from 2.19.20* Warm Up WOD Movements Between Sets WOD:12min AMRAP 10 Box Jump 20 KBS – American (53/35)…

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February 14, 2020

By Alpha Athletics Crossfit 412 | February 13, 2020

QuickFit Warm Up:Warm Up Your Chipper Movements WOD:Buy In: 25 Cals AB Pick 1 of the CrossFit Chippers to complete on your own Cash Out: 25 Cals AB CrossFit: Warm Up:Coach Led Mobility Each Partner Warms Up Their Chipper Movements Choose Your Own Adventure: Valentine’s Day Partner WOD: Buy In: 50/35 Cals AB while partner…

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February 11, 2020

By Alpha Athletics Crossfit 412 | February 10, 2020

CrossFit Warm Up:OH Shoulder/Hollow body Prep 3 rds (10:00 cap) 10m Inch Worm to Tuck Jump 5/5 Tempo 3112 1/2 Kneel Press (Landmine/DB/KB) :3 -:5 Pull-up Iso Hold at top Strength:15min clock 4 x 8/8 Landmine Press 4 x 6 St. Pull-ups WOD:18min AMRAP 15 Box Jump 12 Push Press (115/85) 9 T2B *Compare to…

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February 4, 2020

By Alpha Athletics Crossfit 412 | February 3, 2020

CrossFit Warm Up:OH Shoulder Prep 3 rds (10:00 cap) 5 Vertical Jumps (as high as possible) 10 T2B Progression 1 From Floor Snatch Complex (Build) Strength: Power Snatch 4 x 5 (Build) *Must be T&G* WOD:18min EMOM Min 1: 2 Hang Snatch + 2 Pw Snatch (Build) Min 2: 4 High Box Jumps (30/24) Min…

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January 30, 2020

By Alpha Athletics Crossfit 412 | January 29, 2020

CrossFit Warm Up:Low back/hip/glute activation prep 3 rds (10:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Morrison”50-40-30-20-10 Wall Balls (20/14)Box Jumps (24/20)KBS – American (53/35) *12.31.18* QuickFit Warm Up:2 rds (5:00 cap) 10 Goblet Squats 10 Tuck Jumps 10 AKBS (build) WOD: “Reverse Morrison” 10-20-30-40-50 Wall Balls (20/14)Box Jumps (24/20)KBS –…

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January 22, 2020

By Alpha Athletics Crossfit 412 | January 21, 2020

QuickFit Warm Up:2 rds (5:00 cap) :30 Row (Mod. pace) 5 Burpee Tuck Jumps 10/10 Shoulder Taps WOD:16min AMRAP 4,8,12… Burpees Box Jumps Cal Row CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep3rds (10:00 cap) 10 Tuck Jumps 10 Band Pull Through 8/8 Single Leg RDL (to object touch or weighted) 5 Tempo Barbell RDL (3131)…

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