May 5, 2020

By Alpha Athletics Crossfit 412 | May 4, 2020

“It Depends” I saw post today from a fellow gym owner who is feeling the pressure of the mandated lockdown currently taking place across America.  I made the mistake of venturing into the comment section, I know nothing useful is ever found there but sometimes I can’t resist.  Unbeknownst to me he was lucky enough…

Read More

April 29, 2020

By Alpha Athletics Crossfit 412 | April 28, 2020

WOD:“The Green Mile” 15 Minute AMRAP 12 Deadlifts (BB/KB/DB) 6 HRPU 12 Upright Rows (BB/KB/DB) *if performing with BB, same weight so limiting factor is Upright Row **if you have a heavy KB/DB, use 1 in front of body for both movements ***if lighter DB set, use pair at your sides for both movements

Read More

April 22, 2020

By Alpha Athletics Crossfit 412 | April 21, 2020

Warm Up:3 Rounds :45 Deadbug 6 Good Mornings 4 Athletic Burpees Ankle Mobility Strength:Deadlift Barbell 3×5 Straight ORDB/KB/Backpack 4×5/5 Suitcase Deadlift *tempo if weight is light ALL (:30 Superman hold after each set) WOD:“Like A Good Neighbor” 6 Minute AMRAP4/4 Single Arm Alt. Devils Press 16 DB Toe Tap Rest 2 Min 4 Minute AMRAP3/3…

Read More

Friday March 6, 2020

By Alpha Athletics Crossfit 412 | March 5, 2020

QuikFit: Warm Up: 2rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug10 DU practice WOD: 15min Clock 30-20-10Cals AB Burpees Cash Out: 200 Double Unders CrossFit: Warm Up: Low Back Mobility/Glute Activation Prep3rds10m/side Lateral Quadruped Crawl10/leg KB Deadbug6 Tempo Barbell Deadlift (3131) (Build) Strength: Deadlift – 4 x 6 (Build) Partner WOD:15min clock 10-1-10Deadlift (185/135)Burpees *Partners alternate rounds*…

Read More

February 28, 2020

By Alpha Athletics Crossfit 412 | February 27, 2020

QuickFit Warm Up:2rds 10m/side Lateral Tall Plank Crawl 10/10 DB OH Press 5 Tempo 3311 Squat WOD:15min AMRAP 30 Cal Row 30 DB Snatches 30 Wall Balls 30 Situps *10 Burpees b/t movements CrossFit: Warm Up:Low Back Mobility/Glute Activation Prep 3rds 10m/side Lateral Quadruped Crawl 10/leg Wall Deadbug 5 Tempo Barbell Deadlift (3131) (Build) Strength:…

Read More