December 23, 2020

By Alpha Athletics Crossfit 412 | December 22, 2020

WOD:“12 Days of Christmas” 1: Manmaker 2: Devil Press 3: DB Cleans (2DBs) 4: DB Thrusters 5: SA Press (Alt. arms each rd) 6: Box Jumps 7: DB Snatch (Alt. arms each rd) 8: Mt Climbers (1,1,2,2…) 9: Situps 10: Double Unders/ Tuck Jumps 11: Goblet Squats 12: Burpees

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May 18, 2020

By Alpha Athletics Crossfit 412 | May 17, 2020

WOD:“Mario Lemieux” For Time Buy-in: 66 Double Unders/Penguins (112 Singles/Jacks) 30-20-10-6 Single Arm Alternating Devils Press Sit-Ups Cash-out: 66 Double Unders/Penguins (112 Singles/Jacks)

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May 6, 2020

By Alpha Athletics Crossfit 412 | May 5, 2020

WOD:“This Is The Way” AMRAP-20 10 Pulse Air Squats 10 Push Up DB Drag 10 Pulse Air Squats 10 SA Devil’s Press 10 Pulse Air Squats 10/10 DB Toe Taps *One DB weight for all movements

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March 11, 2020

By Alpha Athletics Crossfit 412 | March 10, 2020

QuickFit Warm Up:2rds 10m Quadruped Crawl 10 KB Kang Squat 10 Hollow or Bent Hollow Rocks WOD:2rds 50 Ball Slams 25 Cals AB 50 Situps 25 Cals AB *15min Cap* CrossFit: Warm Up:OH Shoulder Prep 10 Squat Therapy 3×5 Snatch Grip Behind the Neck Push Press @ 50%, 60%, 70% of 1RM PP 3 From…

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February 17, 2020

By Alpha Athletics Crossfit 412 | February 16, 2020

QuickFit Warm Up:2rds 10/10 Tall Plank Lateral Crawl 10 Burpee to AKBS 10 3sec Pause Jump Squats WOD:15-12-9-12-15 Devil Press (35/20) Box Jump Over CrossFit: Warm Up:Squat/Front Rack Prep 3rds (10:00 cap) 10m/Arm Single Arm KB Front Rack Carry 10 3sec Pause Jump Squats 5 Tempo 3311 Front Squat (build) Strength: Front Squat3 x 3…

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February 7, 2020

By Alpha Athletics Crossfit 412 | February 6, 2020

QuickFit Warm Up:2 rds (5:00 cap)10m Quadruped Crawl 5 Burpee to AKBS 10 Ring Face Pulls WOD:500m Row 50 KBS – American 300m Row 30 Burpees 100m Row 10 Devil Press CrossFit: Warm Up:Shoulder Prep 3 rds (10:00 cap) 10 m Quadruped Crawl 5/5 KB Arm Bar 5 Floor Press (Build) Strength: Floor Press 4…

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