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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October 17, 2019

By Alpha Athletics Crossfit 412 | October 16, 2019

CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 20 -25 Frog Pumps 2) 10-15 KB Good Mornings 3) 10-15 Scap pull downs Strength:15min Clock Weighted Step Ups 4×6Chin-ups 4×6 WOD:5rds 15 Wall Balls (20/14)15 KBS – American (AHAP)D&B Front Rack KB Carry x 2 BodyFit Warm Up:400m Run/500m Row/ 30(21)…

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August 28, 2019

By Alpha Athletics Crossfit 412 | August 27, 2019

QuickFit Warm Up: Get Your Chili Warm WOD: Tabata x 8Meter Row Cals AB Mt. Climbers (R+L=1)*1min rest between movements* CrossFit Warm Up:Hip Mobility3rds10 Scap Progression8 Ring Rows (Underhand)5 Lungesters (Build) ;10 AB Sprint Strength: Superset4 x 6/6 Barbell Lunges6 Strict Chin-ups Partner WOD:15 Minute AMRAP15/10 Cal AB15 Thrusters (95/65)15 Pull-ups*Alternate Movements

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