January 10, 2020

By Alpha Athletics Crossfit 412 | January 9, 2020

QuickFit Warm Up:2rds – 5:00 cap 10 m Goblet Duck Walk 10 PullUp Progression (Active Shrugs – Beat Swing – Kip) 10 DU or DU practice WOD:Buy In: 100 Double Unders (3:1) 20/20 Single Arm DB C&J 20 Pullups 20/20 Single Arm DB Walking Lunge* 20 Pullups 20 Single Arm DB Squat** Cash Out: 100…

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November 15, 2019

By Alpha Athletics Crossfit 412 | November 14, 2019

QuickFit Warm Up:Run/Row/AB/DU before Whiteboard2 rds (6:00 time cap) 10/arm Shoulder taps 10 Face pulls 10 Wall Ball Goblet Squats WOD:1000m Row 50/50 Renegade Rows 100 Wall Balls *Chipper style* CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 10/arm Shoulder taps 3 :03 Chin-over-bar Isometric pull-up hold 10 Wall Ball Goblet Squats 3-5…

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October 16, 2019

By Alpha Athletics Crossfit 412 | October 15, 2019

QuickFit Warm Up:6 Min EMOM 1) 100m run 2) 10-15 Tuck Jumps 3) 10 -15 scap push ups WOD:Buy In: 500m Row 100 Ball Slams 100 Box Jumps 50/50 Renegade Rows (R+L=2) Cash Out: 500m Row *Work can be split however* CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10/10…

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September 18, 2019

By Alpha Athletics Crossfit 412 | September 17, 2019

QuickFit Warm Up: Partner WOD:12 Minute Clock Max Cals AB Max DB Hang Cleans *Partners work simultaneously and rotate every min* CrossFit Warm Up: Strength: Low Hang CleansLevel 1: TechniqueLevel 2: Work to a heavy 3-4 reps for the day WOD: “Done gone”EMOM Even: 5 Cleans (135/95) Odd: Rest *In the remainder of the minute…

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September 10, 2019

By Alpha Athletics Crossfit 412 | September 9, 2019

CrossFit Warm Up:Ankle Circuit 3rds10 Scap Progression3 :05 HS Hold w/ :03 eccentric / :25 HS Hold8 – Hip – Hang – Full Cleans (Build)20 Double Unders / Practice Strength:15min Clock Strict Pull-up 4 x 6 Strict HSPU 4 x 6 WOD: “Ride the Bus”5-10-15-10-5 Pull-ups Cleans (135/95) 20 Double Unders (3:1) BodyFit Warm Up:Ankle…

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August 21, 2019

By Alpha Athletics Crossfit 412 | August 20, 2019

Warm Up:Before WB: 3min Warmup RowOverhead/Wrist Prep——————————-PA Snatch Warmup x 2 5 High Box Jumps x 2 ——————————-3 x 5 Snatch Pullunders Strength: Squat SnatchLevel 1: TechniqueLevel 2: 5 x 2 (Build) WOD: “30 Going on 30”30 Cleans (135/95)30 Box Jump Overs (24/20)30 Cal Row

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February 13, 2019

By Alpha Athletics Crossfit 412 | February 12, 2019

Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees

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February 8, 2019

By Alpha Athletics Crossfit 412 | February 7, 2019

Warm Up:3rds1:00 Deadbug 8 Kang Squats 6 Athletic BurpeesDeadlifts Strength: DeadliftLevel 1: 1 x 5 (+10 lbs)Level 2: 7 RM – Go for it! Choose Your Own Adventure:WOD:15 Cleans (155/115)30 Burpee Over Bar60 Wallballs *Compare to 2.9.2018* Flex:Superset 4×10 Barbell Curls10/10 Dumbell SnatchThen3 x 10 Med Ball Throw Sit-ups

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