June 13, 2018

By Alpha Athletics Crossfit 412 | June 12, 2018

Warm Up: Ankle Circuit 3rds 25 Double Unders /Practice 10 Banded Pullaparts 10 True Pushups 10 KBS (Build) Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 7 (Build) WOD: “Belgium Chocolate” 25-20-15-10-5 Burpee 5-10-15-20-25 KBS – Russian (AHAP) *30 Double Unders after each round (3:1)

Read More

June 12, 2018

By Alpha Athletics Crossfit 412 | June 11, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 5 Box Jumps (AHighAP) 10/10 Partner Russian Twists Overhead / Rack Mobility Strength: Clean Level 1: Technique Level 2: 5 x 3 (Build) WOD: “Desert” 5rds 5 Clean and Jerk (155/115) 5/5 Rotational Ball Slams BodyFit: 227 Warm Up: Ankle Circuit 3rds 25 Double Unders / Practice…

Read More

June 7, 2018

By Alpha Athletics Crossfit 412 | June 6, 2018

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

Read More

May 15, 2018

By Alpha Athletics Crossfit 412 | May 14, 2018

Alpha Happy Hour this coming Friday at Cornerstone Restaurante in Aspinwall.  Join us for a few adult drinks outside of the gym and get to know your fellow Alpha members without gym clothes and sweat. CrossFit:  Warm Up: Ankle Circuit 3rds PA Clean Warmup (Build) 5 Bupree Walkups 20 Double Unders / Practice Overhead Mobility…

Read More

May 10, 2018

By Alpha Athletics Crossfit 412 | May 9, 2018

CrossFit: Warm Up: Ankle Circuit 3rds 25 Double Unders/Practice Kips/Kipping Practice 5 Box Jumps (Build) :20 Nose to Wall HS Hold WOD: “Focker’s Shins” 1000m Row 3 Rounds 5 Wall Walks 10 Box Jumps (30/24) 100 Double Unders (3:1) 3 Rounds 10 T2B 10 Ball Slams 800 m Run *Compare to 5.16.17* BodyFit:  Warm Up:…

Read More

May 1, 2018

By Alpha Athletics Crossfit 412 | April 30, 2018

Holy Crap it’s May already! CrossFit: Warm Up: 3rds PA Clean Warmup :15 Lunge Hold (R&L) 3 Consecutive Broad Jumps Skill: Split Jerk Footwork Strength: Split Jerk Level 1: Technique Level 2: Work to a heavy 3 WOD: “Rad” :90 on /:90 off 3 Clean & Jerks (185/135) Max Cal AB *80 Cals or 5rds*…

Read More

April 27, 2018

By Alpha Athletics Crossfit 412 | April 26, 2018

Tomorrow begins our Alpha Spring Cleaning Challenge and there’s still room to join us on the journey.  Grab a friend and be at Alpha at 10am to kickstart building the foundation of healthy habits moving forward.  Hope to see you there! Warm Up: 3rds :20 HS Hold – 4 :05 hold w/ :03 eccentric PA…

Read More

April 24, 2018

By Alpha Athletics Crossfit 412 | April 23, 2018

CrossFit:  Warm Up: Ankle Circuit Double Under Practice – 4min 3rds :15 Table Top Stretch 10 Knee Hug Walking Lunge 7 Strict No Jump Burpees Strength: All Levels – 10min Alternating EMOM Even: 8 Dips Odd: 5/5 Single Leg DB RDL WOD: “Double Time” 10min AMRAP 5/5 KB Lunges 10 Burpees 20 Double Unders (3:1)…

Read More

April 11, 2018

By Alpha Athletics Crossfit 412 | April 10, 2018

Warm Up: Deadbugs 1:00 / 1:00 x 3 Then 3rds 30 Double Unders / Practice 15 Banded Good Mornings 8 Australian Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 4 x 4 @ 95% *Use same weight as 3.21 or 95% of 5RM* WOD: “30 for 30” 5rds 30…

Read More

April 5, 2018

By Alpha Athletics Crossfit 412 | April 4, 2018

CrossFit: Warm Up: 3rds 10 Kips / Kipping Practice 10 Wall Drill 8/8 Single Arm Push Press 10 Plate Touches 8-6-4 – Push Press (Build) Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “Trip 8’s” 12min AMRAP 8 T2B 8 Ball Slams 8 Box Jumps BodyFit: 210…

Read More