September 6, 2019

By Alpha Athletics Crossfit 412 | September 5, 2019

QuickFit Warm Up:3rds5/5 Single Arm DB Clean and Press (Build to working weight)10 Squat Progression100m Jog WOD:15min AMRAP 5/5 Single Arm DB Clean and Press (50/35) 10 DB Squats 100m Run CrossFit Warm Up:Rack Mobility 2rdsPA Clean Warmup (Build)10 Ring Rows 8 Push Jerks (Build)8 Deadlifts (Build)Then 3 position Hang Clean – 2 reps each…

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March 29, 2019

By Alpha Athletics Crossfit 412 | March 28, 2019

Warm Up:10min WAMRAP 10 Kips / Kipping Practice 10 True Pushups 5 Box Jumps (Build)5/5 KB Clean 5 Bench Strength: Bench PressLevel 1: 3 x 5 (+5lbs)Level 2: 5RM Choose Your Own Adventure:WOD:10 Minute AMRAP8 T2B12 Box Jumps (24/20)8/8 Single Arm DB Clean + Press (50/35) FLEX:4 Sets of Each (Any Order)8 Leg Raises with…

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September 11, 2018

By Alpha Athletics Crossfit 412 | September 10, 2018

CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup: Squat Prep 3rds 10 FS (Build) 10 Push Press (Build) 10 Box Jump (Build) 10 True Pushups WOD “9-11 Tribute†For Time: 2001 Meter Row or Run 11 Box Jump…

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July 5, 2018

By Alpha Athletics Crossfit 412 | July 4, 2018

CrossFit:  Warm Up: 8min WAMRAP 10 Banded Pullaparts 5 Strict No Jump Burpees 10 KBS – American (Build) 5 Strict Chin Ups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: 16min EMOM Min 1: 50 Odd Object Carry Min 2: 40ft Burpee Broad Jump Min 3: 10/7…

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June 26, 2018

By Alpha Athletics Crossfit 412 | June 25, 2018

CrossFit:  Warm Up: Heat Yo Meat (3-5min) Split Jerk Footwork PA Clean Warmup x 3 (Build) Overhead Mobility 3-position clean + 3 Jerks (Build) Strength: Clean and Jerk Level 1: Technique Level 2: 4 x 4 Build WOD: “GUD” 20-15-10-5 Ground to Overhead *30 Double Unders (3:1) between each round *Increasing weight each round* BodyFit:…

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