January 11, 2018

By Alpha Athletics Crossfit 412 | January 10, 2018

Wishing our in house CrossFit star Waverly “Waves” Verhill as she travels to Miami to compete at Wodapalooza on a team.  Wodapalooza is the largest CrossFit competition in the world outside of the CrossFit Games.  Good Luck Waves we’re cheering from Pittsburgh! CrossFit Warmup: Get Your Chili Warm 3rds PA Clean Warmup (Build) 10 Plate…

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January 5, 2018

By Alpha Athletics Crossfit 412 | January 4, 2018

CrossFit: Warm Up: 3rds :45 Deadbug PA Clean Warmup (Build) 10 Feet Elevated Ring Rows Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “Grand Prix” 10rds 5 Deadlift (135/95) 5 Hang Power Clean 5 Front Squat *Each round must be unbroken* BodyFit: 183 Warm Up: Get Your Chili Warm Trunk:…

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December 22, 2017

By Alpha Athletics Crossfit 412 | December 21, 2017

CrossFit Warmup: 3rds :45 Deadbug 8 Strict Pulls 12 BB Good Mornings (Build) 5 Deadlifts (Build) Strength: Deadlift Level 1: 3 RM Level 2: 1 RM *This is a test – GO GET A PR! Choose Your Own Adventure: WOD: 7min AMRAP 750m Row 10 Clean & Jerk (155/115) MR Burpee Flex Sesh: 4rds 8/8…

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December 15, 2017

By Alpha Athletics Crossfit 412 | December 14, 2017

CrossFit Warmup: Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3 x 1 (Build) – No misses! Choose Your Own Adventure: WOD: “Tri” For Time 50/35 Cal AB 50 Cal Row 100 Double Unders Flex Sesh: 4rds 20-15-10-5 Bent Over Rows 2DBs Evil Wheels KB Russian Twists (R + L =1) BodyFit 175 Warm Up:…

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December 8, 2017

By Alpha Athletics Crossfit 412 | December 7, 2017

CrossFit Warmup: 500m Row – Before WB 3rds :45 Deadbug 8 BB Good Mornings (Heavy) 8 Pendlay Rows (Heavy) 5-4-3 Deadlifts (Heavy) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×2 (Build) *Finish at 100%+ of 3RM WOD: Choose Your own Adventure Partner WOD: Partner Tabata x 8 Calorie Assault Bike *Each partner completes 8rds…

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December 5, 2017

By Alpha Athletics Crossfit 412 | December 4, 2017

CrossFit Warmup: Chubbs 2rds PA Clean Warmup 5/5 Knee Hug Lunge Step 4 Broad Jumps Then Barbell Complex x 3 (Build) WOD: Mainsite 10/14/2012 60 Alternating Pistols OR Step Lunges 50 wall-ball shots, (20/14) 40 box jumps, (24/20) 30 deadlifts, (185/135) 20 power cleans 10 front squats BodyFit 171 Warm Up: Get Your Chili Warm…

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November 29, 2017

By Alpha Athletics Crossfit 412 | November 28, 2017

CrossFit Warmup: 3rds :40 Deadbug 8 Ring Rows 8 BB Good Mornings (Build) 4 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: Heavy 3 (Approx 90% of 3 RM) WOD: 8 min AMRAP 4/4 Rotational Ball Slam 4, 8, 12, 16, 20 . . . Pullups BodyFit 170 Warm…

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November 17, 2017

By Alpha Athletics Crossfit 412 | November 16, 2017

Don’t forget tomorrow evening is Alpha Friendsgiving beginning at 6pm.  Dinner to be served at 7pm.  Alpha will provide the birds and drinks please bring your best side dish.  Spouse and Sig O’s welcome, please no children.  Hope to see you all there! CrossFit: Warm Up: 3rds 3 way Pillar Series 12 Banded Good Mornings…

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October 6, 2017

By Tony Fusaro | October 5, 2017

CrossFit: Warmup: 3rds 1:00 Deadbug 8 Strict Pulls 10 BB Good Morings (Build) 3 Athletic Burpees Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 2 @ 100% + WOD: Choose your own Adventure A)”Quick Fix” 2 Rounds 30 Cal Row 20 Cal AD 10 Burpees B) Flex Sesh 4 Rounds 8…

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September 27, 2017

By Tony Fusaro | September 26, 2017

This Saturday FREE Community WOD/Vendor Day with Inagural Alpha Athletics Decathlon to follow.  If you would like to participate in the Decathlon please make sure you’re signed up on the paper in the back by tomorrow Thursday.  See me or the coaches with any questions. CrossFit: Warmup: Deadbugs – 1:00 on/1:00 off x 3 3rds…

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