October 22, 2019

By Alpha Athletics Crossfit 412 | October 21, 2019

CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups Strength:15min clock Landmine Press 4×5 Dips 4×5 WOD:Death by Burpees *20min cap* **Compare to 8.29.18** BodyFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups…

Read More

February 15, 2019

By Alpha Athletics Crossfit 412 | February 14, 2019

Warm Up:Before WB – 500m Row 3rds6 Strict Pullups 6/6 Bottoms Up KB Press6 Burpees 6 Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5lbs)Level 2: 5 x 3 (Build) Choose Your Own Adventure:WOD:30 Strict Pull-ups30 Strict Burpees30 Cal Row*Break up However* Flex:3 Rounds:8 Barbell Curls with 3 second Negatives6 Strict Pull-ups…

Read More

December 13, 2018

By Alpha Athletics Crossfit 412 | December 12, 2018

CrossFit: Warm Up:3rds5/5 Pillar w/ arm reach10 Single Arm Press10 Air Squats5 Strict Press (Build) Strength: Strict PressLevel 1: 3 x 5 (Add #)Level 2: 5 x 1 (Build)*This is NOT a test, no misses* WOD: “Hellish”100 BurpeesEvery :90 sec10 Wallballs (20/14) BodyFit: 279 Warm Up:8min WAMRAP10 Scap Progression5 Burpee Walkups5 Box Jumps (AHighAP)10 Plate…

Read More

November 14, 2018

By Alpha Athletics Crossfit 412 | November 13, 2018

Reminder: Saturday 6pm Friendsgiving at the gym.  There is a signup on the cubbies for side dishes and if you would like to enter your home baked cookie into the cookie contest (come on you want to do it:) We hope you all can be there as we enjoy each others company outside of class…

Read More

July 3, 2018

By Alpha Athletics Crossfit 412 | July 2, 2018

CrossFit:  Warm Up: PVC Positons PA Snatch Warmup x 3 (3-4-5) 25 Double Unders / Practice Overhead Mobility Strength: Low Hang Snatch Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Chunk” 30 Clean and Jerk (135/95) 60 KBS – American (53/35) 90 Double Unders (3:1) BodyFit: 233 Warm Up: 5min Double Under Practice…

Read More

June 21, 2018

By Alpha Athletics Crossfit 412 | June 20, 2018

CrossFit:  Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…

Read More

March 22, 2018

By Alpha Athletics Crossfit 412 | March 21, 2018

**Schedule Note – Alpha will be CLOSED Saturday March 24th for a clinic from Dr. Travis Jewitt.  There will be NO classes but we will post an at home WOD for those interested** CrossFit:  Warm Up: 8min WAMRAP 25 Double Unders / Practice :20 HS Hold 5 Burpee Walkups 10 Air Squats Skill: Turkish Getup…

Read More

March 6, 2018

By Alpha Athletics Crossfit 412 | March 5, 2018

CrossFit:  Warm Up: 500m Row (Before WB) 3rds 15 KBS – Russian (Build) 10 True Pushups 10 Wall Drill 5 Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 4 x 5 @ 80% *2.27.18* WOD: “Hindsight” 15min AMRAP 3,6,9,12…. KBS – American (53/35) HRPU Cal Row BodyFit: 201 Warm…

Read More

February 27, 2018

By Alpha Athletics Crossfit 412 | February 26, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10/10 Single Arm Press 5 Strict No Jump Burpees 5 Broad Jumps 5 Push Press (Build) 100m Jog Strength: Push Press Level 1: 3 x 5 (+5) Level 2: Heavy 5 then 1 @ 80% for MR WOD: “Smoke em if you got em” For Time 200m Run 15-12-9-6-3…

Read More

February 23, 2018

By Alpha Athletics Crossfit 412 | February 22, 2018

Tonight is the start of the Alpha Open!  Heats will begin at 6pm on a first come first serve basis.  We will run heats as long as necessary.  If you haven’t already signed up you still can, if you aren’t participating you are more than welcome to come and cheer on your fellow Alphaholics –…

Read More