November 14, 2019

By Alpha Athletics Crossfit 412 | November 13, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard 3 rds (9:00 time cap) 8 Banded Bent Hollow/Hollow Pullover 8/arm 1/2 Kneel Bottom-up KB OH Press 10 Frog Pumps 3-5 Barbell Strict Press (build) Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: Find a Heavy 5, then MR @80% WOD:5rds 12 DB Press (50/35) 5/5 DB Step Up 8 T2B…

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August 5, 2019

By Alpha Athletics Crossfit 412 | August 4, 2019

Warm Up:Overhead/Squat Prep3rds10 Kips / Kipping Practice 8 Overhead Squat (Build)100m Jog Strength: Overhead SquatAll Levels: 3 x 5 (Straight)*Same as heaviest weight from 7.1.2019 WOD:10, 9, 8… 1Toes to Bar1, 2, 3… 10DB Press100m Run*Compare to 8.2.16

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April 10, 2019

By Alpha Athletics Crossfit 412 | April 9, 2019

Warm Up:OH Prep Split Jerk Footwork8min WAMRAP5 :02 Pause Jerks (Build)10/10 Standing Teapots (Heavy)5 High Box Jumps Strength: JerkLevel 1: TechniqueLevel 2: Find a Heavy 5*Split or Push Jerk* WOD: “La Calavera”6 Rounds for Time10/10 Alternating Single Arm DB Press (40/25)10 Box Jumps (24/20)100m Run

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February 5, 2019

By Alpha Athletics Crossfit 412 | February 4, 2019

CrossFit Warm Up:10min WAMRAP25 Double Unders / Practice10/10 Banded Rotations 8/8 Bottoms Up KB Press10-8-6 – Pause Push Press (Build) Strength: Push PressLevel 1: 3 x 5 (+5 lbs)Level 2: 4 x 4 (Straight)*Same as 1.16.19* WOD:12 Minute EMOMEven: 5/5 Rotational Ball Slams, Max Rep DU/SUOdd: RestScore is number of DU/SU*Compare to 2.7.2018* BodyFit 292 Warm…

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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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June 22, 2018

By Alpha Athletics Crossfit 412 | June 21, 2018

Warm Up: 3rds 10 Kips /Kipping Practice 10 Knee Hug Walking Lunge 10 True Pushups 10 Straight Leg Lifts Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 6 *Heavier than 6.13* WOD: “Dumb Bells” 6rds 8 T2B 8/8 DB Front Rack Walking Lunges (40/25) 8 DB Press

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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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December 1, 2017

By Alpha Athletics Crossfit 412 | November 30, 2017

CrossFit Warmup: 3rds 10 Banded Pullaparts 10 Pillar to Plank Press 10 Underhand Rows 10 Weighted Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) Choose your own Adventure: WOD: 15-12-9 Strict Press (95/65) Strict Chin ups Flex Sesh: 4 x Circuit 10 Dynamic Pushups 10 OH DB…

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September 26, 2017

By Tony Fusaro | September 25, 2017

CrossFit Warmup: 8min WAMRAP 20 Double Unders/Practice 10 Banded Pullaparts 10 Kips/Kipping Practice 10 Pushups 10 Goblet Squats (Moderate) Strength: DB Bench Press All Levels: 4 x 4 (Build) WOD: “Preachers Daughter” 20 min AMRAP 5 C2B Pullups 10 Hand Release Pushup 15 Single Arm Squat 20 Double Unders BodyFit 142 Warm Up: Ankle Circuit…

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July 18, 2017

By Tony Fusaro | July 17, 2017

CrossFit: Warmup: 2rds 10 Kips/Kipping Practice PA Snatch Warmup Then 3 position Hang Snatch x 3 (Build) Strength: Hang Snatch 8 Min EMOM – 2 Reps *Same weight as 07/05/17 WOD: “07/02/2016” 10-1 T2B 1-10 DB Press 100 m Run BodyFit 121 Warm Up: 8min WAMRAP 10 Kips/Kipping Practice 10 Single Arm KB Press (Light)…

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