December 24, 2018

By Alpha Athletics Crossfit 412 | December 23, 2018

BodyFit: 096 Warm Up:Heat Your Meat WOD: Partner WOD: Filthy Fifty50 Box jump, (24)50 Jumping pull-ups50 KBS – American (35)50 Walking Lunges50 K2E50 EB Push Press50 Back extensions50 Wall Balls (20)50 Burpees50 Double Unders (3:1)*Partners Rotate every :30*

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December 18, 2018

By Alpha Athletics Crossfit 412 | December 17, 2018

CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: 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.

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December 11, 2018

By Alpha Athletics Crossfit 412 | December 10, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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November 27, 2018

By Alpha Athletics Crossfit 412 | November 26, 2018

CrossFit: Warmup: 3rds PA Clean Warmup (Build) 20 Double Unders / Practice Wrist/Rack Mobility Then 3 Position Power Clean (Build) Strength: Power Clean All Levels-  Heavy 3 *15min running clock* WOD: 10 min EMOM 3 Power cleans @ 80% 20 Double Unders /Lateral Hops BodyFit 274 (Repeat BodyFit 059) Warm Up: Ankle Circuit 5min Double…

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November 19, 2018

By Alpha Athletics Crossfit 412 | November 18, 2018

I want to thank everybody that came out last night to share the evening at Friendsgiving.  As I stated I’m thankful for each and every member of Alpha and enjoyed hanging out with you all this past weekend. Schedule update for holiday: Thursday 1 class at 9am (no cap, no need to sign up) Friday…

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November 16, 2018

By Alpha Athletics Crossfit 412 | November 15, 2018

Reminder: Friendsgiving tomorrow evening at Alpha beginning at 6pm.  We hope to see you all there! Warm Up: 5min Double Under Practice 3rds 10 Banded Pullaparts 10 True Pushups – 6 Depth Pushups 5  Bench Press (Build) Strength: Bench Press Level 1: 3RM Level 2: 1RM *This is test – GO GET A PR!* WOD:…

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November 8, 2018

By Alpha Athletics Crossfit 412 | November 7, 2018

CrossFit and BodyFit: 270 Warm Up: 3rds 20 Double Unders / Practice 10 Scap Progression 15 Air Squats Then WOD Setup WOD: “Filthy 50” 50 Box Jump (24/20) 50 Jumping pull-ups 50 KBS – American (53/35) 50 Walking Lunges 50 K2E 50 EB Push Press 50 Back extensions 50 Wall Balls (20/14) 50 Burpees 50…

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November 5, 2018

By Alpha Athletics Crossfit 412 | November 4, 2018

Don’t forget this coming Saturday we will be hosting our annual Wades Army workout at 9am. (Note: there will be NO other classes this day). Families and friends are welcome.  If you have donated and received your shirt please wear it, if not we’ll be collecting a $20 donation at the door for the Alpha…

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October 30, 2018

By Alpha Athletics Crossfit 412 | October 29, 2018

CrossFit: Warm Up: 5min Double Under Practice 3rds 5 Burpee Walkups 5 Box Jumps (AHighAP) 5 Hang Cleans (Build) 5 Strict Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 5 x 3 (Build) WOD: “Price Match” For Time 50 Hang Power Clean (135/95) 50 Burpee Over Bar 150 Double Unders (Lateral…

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October 26, 2018

By Alpha Athletics Crossfit 412 | October 25, 2018

Warm Up: 3rds 20 Double Unders/Practice 10 Banded Pullaparts 10 True Pushups – 5 Depth Pushups 15 Air Squats Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 3 x 3 (Straight) *Heavier than 10.12.18* WOD: “Two Times Two Times” 50-40-30-20-10 Wall Balls (20/14) Situps Double Unders (3:1) *20min cap*

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