June 3, 2020

By Alpha Athletics Crossfit 412 | June 2, 2020

WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…

Read More

May 30, 2020

By Alpha Athletics Crossfit 412 | May 29, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: None 3. Buy in with a 800m run (together) 4. Complete two rounds (alternating reps as needed) chipper style. 5. Cash out with a 800m run (together) 6. Your score is your time. Partner WOD:For Time Buy in:…

Read More

May 27, 2020

By Alpha Athletics Crossfit 412 | May 26, 2020

It Certainly the Uncertainty Is there anything scarier than uncertainty?  I’m willing to bet the vast majority of things, people, events, etc. that you fear is rooted in not knowing.   Not knowing how somebody or some thing will respond leads many of us to at best not proceed and at worst completely avoid.  Don’t know…

Read More

May 9, 2020

By Alpha Athletics Crossfit 412 | May 8, 2020

Instructions: 1. Grab a partner and set up a time to get together using technology 2. Equipment: a. Dumbbell, KB, or odd object b. Wallball, KB, dumbbell, or odd object 3. RX is chipper style – complete all reps of one movement before starting another. If you don’t want to do it chipper style, that…

Read More

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…

Read More

Friday March 6, 2020

By Alpha Athletics Crossfit 412 | March 5, 2020

QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…

Read More

February 28, 2020

By Alpha Athletics Crossfit 412 | February 27, 2020

QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…

Read More

February 26, 2020

By Alpha Athletics Crossfit 412 | February 25, 2020

QuickFit Warm Up:2rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 10 Ring Row WOD:Min 1: Max Cal Row Min 2: Max Burpees *Continue until you get 100 Cals and 60 Burpees CrossFit: Warm Up:Shoulder Prep 3rds 5m/5m Crab/Rev Crab walk 5/5 KB Arm Bar 4 Floor Press (build) Strength: Floor Press8RM WOD:  EMOM: Min 1:…

Read More