April 17, 2018

By Alpha Athletics Crossfit 412 | April 16, 2018

CrossFit: Warmup: PVC Positions Then 3rds PA Snatch Warmup ( 3-4-5) 10/10 Partner Russian Twists 10/10 Lat. Over and Back Strength: Snatch Level 1: Technique Level 2: Heavy 3 WOD: “Voters Rights” 15 min AMRAP 15 G2OH 15 Rotational Ball Slams 15/15 Lateral Hops BodyFit 213 Warm Up: 3rds 250m Row 10 Scap Depressions –…

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April 16, 2018

By Alpha Athletics Crossfit 412 | April 15, 2018

Congrats to Meyer’s Lemon’s for their 11th place finish this past weekend at the MAAC competition in Baltimore.  From the updates we got this weekend they had a great time and kicked ass!  Thank you for representing Alpha so well. Also, we will be holding our first Happy Hour of the summer this coming Friday…

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March 30, 2018

By Alpha Athletics Crossfit 412 | March 29, 2018

Warmup: Deadbugs – 3 x 1:00 /1:00| 3rds PA Clean Warmup (Build) 8 Feet Elevated Ring Rows 5 x 1 Speed Deadlifts 25 Jumps (Double / Single Unders) Strength: All Levels: Deadlift 5 min 1 Rep every :30 Seconds *100% of 2/21/18 or heavier than 3/21/18* WOD: “Dirty Wagon” 3 Rounds 10 Power Cleans (155/115)…

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March 29, 2018

By Alpha Athletics Crossfit 412 | March 28, 2018

CrossFit: Warmup: 8min WAMRAP 25 Double Unders / Practice 10 Banded Pullaparts 2/2 Knee Hug Lunge Step Vert Flex Ext 8 Dynamic Pushups Strength: All Levels: 5 Rounds Weighted Walking Lunges (4/4) Weighted Pushups 8 WOD: “Slow Motion” 5 Rounds for Completion 10 Pullups 10/10 Medball to Toes 15/15 Peles BodyFit: 208 Warm Up: 8min…

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March 28, 2018

By Alpha Athletics Crossfit 412 | March 27, 2018

Warmup: 3rds Shoulder/Hip Mobility 8/8 Bottoms up KB Press 10 Wall Drill 10-8-6 Push Press (Build) :20 AB Sprint Strength: Push Press Level 1: 3×5 (+5) Level 2: 5×3 (Build) WOD: Partner Tabata 8 Rounds Max Calorie Assault Bike Thrusters (95/65)

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March 27, 2018

By Alpha Athletics Crossfit 412 | March 26, 2018

CrossFit: Warm Up: Overhead/Wrist Mobility 3rds PA Snatch Warmup (Build) 100m Jog 3 position Snatch (Build) Strength: All Levels: Power Snatch 10 min EMOM 2 Power Snatch *Add weight every 2 min* WOD: “Obstacle Illusion” 5rds 7 Snatch 14 KBS – Russian (AHAP) 200m Run BodyFit: 207 Warm Up: 3rds 200m Row 10 Pushups 15…

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March 26, 2018

By Alpha Athletics Crossfit 412 | March 25, 2018

Warm Up: Squat Prep 3rds :10 Superfriend +5 Front Squat (Build) 5 Burpee Walkups 4 Broad Jumps Rack Mobility Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 5 x 3 (80%) *Rest :90 seconds between sets* WOD: “Sweet Roll” 12min clock 3 x 15 Bupree Box Jump Over *Rest as needed between…

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February 16, 2018

By Alpha Athletics Crossfit 412 | February 15, 2018

Warmup: 3rds 10 Banded Pullaparts :40 Plank with Pushup 10 KBS – American – Build 5 Strict No Jump Burpees Strength: All Levels: DB Bench Press 4 x 7 (Straight) *Same as 02/06/2018 WOD: “Madison and Evan” Buy In: 100 Calorie AB 8 Rounds 20 KBS – Russian (AHAP) 10 Burpees 20 Mountain Cimbers *Alternate…

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February 15, 2018

By Alpha Athletics Crossfit 412 | February 14, 2018

CrossFit:  Warmup: 3rds :20 HS Hold PA Clean Warmup 10/10 Bottoms Up KB Press 5/5 Knee Hug Walking Lunge Strength: Strict Press Level 1: 3×5 (+5) Level 2: 5×1 (Build) WOD: “Chang Chang” For Time 75 Power Cleans (95/65) 50 Front Rack Lunges 25 HSPU 400m Run BodyFit: 196 Warm Up: 500m Row Then 5min…

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February 14, 2018

By Alpha Athletics Crossfit 412 | February 13, 2018

Warmup: 3 x Deadbugs :45 on :45 off 3rds 10 Scap Depressions / 10 Kips / 8 Strict Pullups 10 EB Thrusters 10 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% *01/05/2018* WOD: “Jackie” 1000m Row 50 Thrusters 45/35) 30 Pullups * Compare to 02/13/2017*…

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