May 7, 2020

By Alpha Athletics Crossfit 412 | May 6, 2020

WOD:“Tatooine Tabata That” 8 rounds each, 1 min Rest Between Blocks Single Arm DB Bent Over Row 0:00-4:00 Single Leg DB Step Up 5:00-9:00 Sit-Ups 10:00-14:00 DB Halo 15:00-19:00 *On single arm/leg movments, alternate per round **Score is lowest output in any round of each movement

Read More

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…

Read More

July 2, 2019

By Alpha Athletics Crossfit 412 | July 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 20 Double Unders / Practice :15 Table Top Stretch 10 Ring Rows (Underhand)5/5 Reverse Lunge to High Knee Strength:15 Minute Clock4 x 8 Dips4 x 8 Bent Over Rows (underhand) WOD: “Dealer’s Choice”Buy-in: 500m Row or 100 DU (3:1)30 – 20 – 10DB Cleans (50/35)5/5 – 10/10 – 15/15DB Step…

Read More