November 17, 2017

By Alpha Athletics Crossfit 412 | November 16, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there! CrossFit: Warm Up: 3rds 3 way Pillar Series 12 Banded Good Mornings…

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November 14, 2017

By Alpha Athletics Crossfit 412 | November 13, 2017

We’re Back!! CrossFit: Warm Up: 3rds PA Snatch Warmup 2/2 Knee Hug Lunge Step Vert Flex/Ext 10 EB Strict Press Strength: Low Hang Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push Press BodyFit: 162 Warm Up: Get Your Chili…

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October 6, 2017

By Tony Fusaro | October 5, 2017

CrossFit: Warmup: 3rds 1:00 Deadbug 8 Strict Pulls 10 BB Good Morings (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% + WOD: Choose your own Adventure A)”Quick Fix” 2 Rounds 30 Cal Row 20 Cal AD 10 Burpees B) Flex Sesh 4 Rounds 8…

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September 14, 2017

By Tony Fusaro | September 13, 2017

CrossFit: Warm Up: 8min WAMRAP 10 Face Pulls 10 Dynamic Pushups 100m Jog Strength: DB Bench Press All Levels: 4 x 5 (Build) WOD: “Deflated” 27-21-15-9 KBS – Russian (AHAP) Burpees 400m Run BodyFit: 138 Trunk: 3rds 10 Side Pillar w/ hip kiss – R :45 Goblet Squat Hold (AHAP) 10 Side Pillar w/ hip…

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August 31, 2017

By Tony Fusaro | August 30, 2017

CrossFit: Warmup: Chubbs Sequence 3rds 4 – :05 HS Hold w/ :03 eccentric 2/2 Leg Cradle Lunge Step Vert. Flex/Ext 100m Jog Strength: Pistols All Levels: 4 x (6-8) HSPU All Levels: 4 x (6-8) WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200 Wall Balls *Each team member must run…

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August 21, 2017

By Tony Fusaro | August 20, 2017

Warmup: 3rds 25 Double Unders/Practice 2/2 Knee Hug Lunge Step Vert Flex Ext 15 Elevated Pushups Strength: Walking Lunges All Levels: 4 x 8/8 *Add weight from last week* WOD: Courtesy of CFNE “The Ghost” 6 Rounds 1 min Calorie Row 1 min Burpees 1 min Double Unders 1 min Rest *Compare to 08/07/2016

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August 14, 2017

By Tony Fusaro | August 13, 2017

Big Congrats to DJ, G$ and Mouse who rocked out at a competition this past weekend at CF Mayview in Bridgeville.  All three repped Alpha awesomely.  Great work guys I hope you had fun! Warm Up: 3rds 2/2 Lunge Step vert. flex ext 10 Scap Depressions 10/10 Lunge Step Banded Rotations Strength: Weighted Lunge All…

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August 2, 2017

By Tony Fusaro | August 1, 2017

Warmup: 3rds PA Clean Warmup 10 True Pushups 2/2 Knee Hug Lunge Step Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3RM – Go get a PR! *Compare to 2.22.17 WOD: “MAXED OUT” 5 Min AMRAP 400 m Run Max Clean and Jerk (95/35) 5 Min AMRAP 400 m Run Max Step…

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July 28, 2017

By Tony Fusaro | July 27, 2017

Warmup: Rack Mobility 2rds PA Clean Warmup 4 Athletic Burpees Then 3 position Hang Clean x 3 (Build) Strength: All Levels: Hang Clean 8 min EMOM 2 Reps at same weight as 07/13/2017 WOD: “Daily Double” 7 min AMRAP 7 Box Jumps (20/14) 7 Burpees 7 Power Cleans (115/85)

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July 21, 2017

By Tony Fusaro | July 20, 2017

Warmup: 8min WAMRAP 20 Double Unders/Practice 10 Face Pulls 10 KBS – American 10 True Pushups Strength: Bench Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: “What you live for” 50 Double Unders 50 Burpees 50 KBS – American (53/35) 50 Step Ups 50 Ball Slams *Movements can be done in any but…

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