June 20, 2019

By Alpha Athletics Crossfit 412 | June 19, 2019

CrossFit: Warm Up:3rds2/2 Knee Hug Lunge Step Vert Flex/Ext 10 Scap Progression10 Wall Balls 10 Plate Touches Strength: 15min clock4 x 7/7 BB Walking Lunge 4 x 5 Strict Pullups *Add weight if necessary WOD: “Chipped Ham”60 Wall Balls (20/14)50 Ball Slams 40 Situps 30 Pullups 20 Cals Rower10 Burpees *WOD is completed using a…

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December 26, 2018

By Alpha Athletics Crossfit 412 | December 25, 2018

I hope everybody had a nice holiday with family. Now it’s time to work off all that food:) Warm Up: 3rds10 Banded Pullaparts 10 True Pushups 10 KBS (Build to working weight)5 Strict No Jump Burpees Strength: Bench Press All Levels: 4 x 6 (Build) WOD: “Guilt”21-18-15-12-9-6-3 Burpees KBS – American (AHAP)Calories – Row or…

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November 1, 2018

By Alpha Athletics Crossfit 412 | October 31, 2018

CrossFit and BodyFit: 268 Warm Up: Heat Your Meat 3rds :45 Plank 10 Banded Pulls 10 Plate Touches Partner WOD: “Peanut Butter and Chocolate” Buy In: 50 Cals AB 50 Cals Rower 100 Ball Slams 100 Renegade Rows (R+L=1) Cash Out: 50 Cals AB 50 Cals Rower *Both partner must bike and row in BOTH…

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October 23, 2018

By Alpha Athletics Crossfit 412 | October 22, 2018

CrossFit:  Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) Rack Mobility – Individual Strength: Low Hang Clean Level 1: Technique Level 2: Set of 3 WOD: “The Waltz” Every 3min x 4 5 Power Cleans (135/95) 10 Box Jumps 15/10 Cals AB BodyFit: 265 Warm Up: 8min WAMRAP :15 Lunge Hold (R&L)…

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