January 2, 2020

By Alpha Athletics Crossfit 412 | January 1, 2020

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard -THEN3 rds (10:00 time cap) 5 Burpee to Tuck Jump 25 Miniband Prone Straddle 10/side Side Plank Rotations 3 Tempo (3112) Floor Press (build) Strength: Floor Press4 x 8 (Build) WOD: “New Year. New Me.”30-20-10-20-30 KBS – Russian 15-10-5-10-15Burpee Box Over BodyFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time…

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October 31, 2019

By Alpha Athletics Crossfit 412 | October 30, 2019

CrossFit Warm Up: Run/Row/AB/DU EMOM 9:00 1) 10-15 Tuck Jumps 2) 12-15 Banded Front Rack Squats 3) 5 x :3-:5 Chin over bar or Ring Row Iso holds (Chinup Grip) Strength: SuperSet 4×6 BB Front Rack Lunges 6 Chinups (Scale: Toe Assist) WOD: “This is Halloween”7rds 7 Burpee BJ Over (24/20)7 Thrusters (95/65) 7 Pullups…

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June 11, 2019

By Alpha Athletics Crossfit 412 | June 10, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…

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January 4, 2018

By Alpha Athletics Crossfit 412 | January 3, 2018

CrossFit:  Warm Up: 3rds 10 Scap Depressions :30 Side Pillar – R 5/5 Knee Hug Walking Lunge :30 Side Pillar – L 5 Burpee Walkups Strength: 10min Alternating EMOM EVEN: 5 Strict Pullups ODD: 5/5 Weighted Lunge Partner WOD: “Allen & Wright” Buy In: 100 Cal Row 100 Pullups 100 Burpee Box Jump Overs Cash…

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