September 11, 2019

By Alpha Athletics Crossfit 412 | September 10, 2019

QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees 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 Prep3rds10 FS (Build)10…

Read More

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…

Read More

August 29, 2019

By Alpha Athletics Crossfit 412 | August 28, 2019

CrossFit Warm Up:Before WB – 3min Row – Easy3rds3 point hinge drill6 Strict Pullups4 Burpee Walkups 1:00 Deadbug Deadlifts – Build to working weight WOD:2 Rounds50 Cal Row40 Deadlifts (185/125)30 Burpees800m Run BodyFit Warm Up:3min Get Your Chili Warm 3rds:40 Plank with pushups10 Plate Touche10 DB Push Press (Build to working weight):10 AB Sprint WOD:…

Read More

July 25, 2019

By Alpha Athletics Crossfit 412 | July 24, 2019

CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19

Read More

July 16, 2019

By Alpha Athletics Crossfit 412 | July 15, 2019

CrossFit Warm Up:3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High Box Jumps WOD: “Nutts”For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 meter Run (with 45/35 lb plate) BodyFit 336 Warm Up: 3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High…

Read More

July, 10 2019

By Alpha Athletics Crossfit 412 | July 9, 2019

Warm Up:Deadbugs 3 x :45 on / :45 off3rds8 DB RDL (Heavy)8 Bent Over Rows (Build)Deadlifts :10 AB Sprint Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 1 Every :30 for 9 Minutes*Heavier than 6.26.19* Partner WOD:8 Minute AMRAPMax Cal AB*Rotate every :30

Read More

June 12, 2019

By Alpha Athletics Crossfit 412 | June 11, 2019

Note: Please clean out your cubbies before Friday. All items left in cubbies on Friday will be subject to disposal ie may be thrown out. Warm Up:3rds1:10 Deadbug8 Australian Pullups 8 DB RDL (Heavy)5 Deadlifts :10 AB Sprint Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 1 rep every 0:30 for 15 minutes WOD: “Stanky…

Read More

May 24, 2019

By Alpha Athletics Crossfit 412 | May 23, 2019

Reminder: Make sure to sign up for Murph this coming Monday. Heats will go every 30min beginning at 9am. Make sure to arrive 15min prior to your heat or we will ask you to move to the following heat. See a coach with any questions. Warm Up: 3rds1:10 Deadbugs8 Australian Pullups 8 DB RDLs (Heavy)…

Read More

May 1, 2019

By Alpha Athletics Crossfit 412 | April 30, 2019

Warm Up:Chili Warm – 3min3rdsPA Clean Warmup (Build)5/5 Pillar with arm reach 10 KBS – American (Build)5 Power Cleans (Build) Partner WOD: “Rescue Rangers”60 S2OH (135/95)60 Russian KBS (AHAP)60 Cal AB40 Power Cleans (185/135)40 Russian KBS40 Cal AB20 DL (275/185)20 Russian KBS20 Cal AB*Chipper Style, Partners Split Work Evenly*

Read More