October 22, 2019

By Alpha Athletics Crossfit 412 | October 21, 2019
A group of people in the gym doing exercises.

CrossFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups Strength:15min clock Landmine Press 4×5 Dips 4×5 WOD:Death by Burpees *20min cap* **Compare to 8.29.18** BodyFit Warm Up:Run/Row/AB/DUEMOM 9:00 1) 8-12/side Side Plank Rotations 2) 8-12/arm BU KB Press (light) 3) 5-10 Perfect Push ups…

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October 1, 2019

By Alpha Athletics Crossfit 412 | September 30, 2019
A man standing in front of a white wall.

CrossFit Warm Up:3 mins DU practiceTHEN- EMOM 12mins: 1) 6/6 side plank rotations 2) 6/6 EB 1/2 Kneel Landmine Press 3) :15 x2 Ring or Box Static hold 4) 10 Athletic Burpees Strength:15min Clock 5 x 5 Landmine Press5 x 5 Dips WOD: “Doublemint”12min AMRAP 10 Burpees 20 Cal Row 40 Double Unders (Lateral Hops)…

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September 17, 2019

By Alpha Athletics Crossfit 412 | September 16, 2019
A group of people in the gym doing exercises.

CrossFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice Strength: 15 Minute Running ClockLandmine Press 4 x 6/6 Dips 4 x 6 WOD:10 Minute AMRAP 10 T2B 10 Box Jumps (24/20)10 S2OH (115/85) BodyFit Warm Up:Shoulder DROM3 Rounds 5/5 Bottoms-up KB press6 Box Jumps (build)10 Kips/Kipping Practice:10 AB Sprint WOD:20…

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August 6, 2019

By Alpha Athletics Crossfit 412 | August 5, 2019
A woman is holding onto a bar in the gym

CrossFit Warm Up:Shoulder DROM8min WAMRAP:15 Table Top Stretch 10 Ring Rows (Underhand)10 KBS – American (Build)5 High Box Jumps Strength: 15 Minute Running Clock4 x 8 Dips4 x 8 Barbell Bent Over Rows (Underhand) Partner WOD: 50 Cal AB50 Box Jumps (24/20)25 Devils Press 50 HRPU50 Cal AB BodyFit 342 Warm Up:10min WAMRAP6 Strict No…

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July 2, 2019

By Alpha Athletics Crossfit 412 | July 1, 2019
Two people are doing push ups in a gym.

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…

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June 13, 2019

By Alpha Athletics Crossfit 412 | June 12, 2019
A gym with many different equipment in it

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROM 8min WAMRAP2/2 Leg Cradle Lunge Vert Flex/Ext:15 Table Top Stretch5 Strict No Jump Burpees5/5 Lunge Jumps Strength:15 Minute Clock4…

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May 30, 2019

By Alpha Athletics Crossfit 412 | May 29, 2019
A man is doing squats on a platform

CrossFit: Warm Up: 3rds1:10 Deadbug :15 Table Top Stretch 10 Squat Progession 10 Banded Good Mornings Deadlifts (Build to working weight) Strength: All Levels: 15min clock 4 x 8 Dips 4 x 8 DB RDL WOD: “Taste” 4rds15 Wall Balls 15/10 Cals AB 15 Deadlift (185/135)Rest 1min BodyFit: 326 Warm Up: Get Your Chili Warm…

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August 21, 2018

By Alpha Athletics Crossfit 412 | August 20, 2018
A group of people in the gym doing exercises.

CrossFit: Warm Up: 8min WAMRAP 10 Scap Progression :15 Table Top Stretch 5 Strict No Jump Burpees 15 Air Squats Strength: All Levels: On a 15min clock 4 x 6 Strict Pullups 4 x 6 Strict Dips *Add weight if necessary* Team WOD: “The Chipmunks” Teams of 3 Run: 400m-200m-100m 100 Pullups 150 Burpees 200…

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June 7, 2018

By Alpha Athletics Crossfit 412 | June 6, 2018
A man and woman are working out on the rowing machine.

Warm Up: 8min WAMRAP 20 Double Unders / Practice 10 Knee Hug Lunge Step :30 Plank Hold Current Alpha Members Strength: All Levels: Dips 4 x 6-8 *Use weight if necessary* WOD: “Annie on the Run” 50-40-30-20-10 Double Unders Situps 400m Run

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