June 14, 2019

By Alpha Athletics Crossfit 412 | June 13, 2019

Weights for Wayne is tomorrow! The gym will be closed after 1PM today. There will be no evening classes. Warm Up:4min Warmup jog8min WAMRAP10 Kips / Kipping Practice 5 High Box Jumps (Build)10 KBS – Build to working weight Partner WOD:25min AMRAP 2 x 800m Run2 x 400m Run 4 x 200m Run All movements…

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December 7, 2018

By Alpha Athletics Crossfit 412 | December 6, 2018

Warmup: 10min WAMRAP :20 N2Wall HS Hold 5/5 Reverse Lunge to High Knee 8/8 ML Press 5 Athletic Burpees Strength: 15min Clock 4×6 HSPU 4×6/6 Weighted Step up WOD: Choose your own Adventure A) 8 min AMRAP 8 DB Front Rack Lunge 8 DB Burpee 8 DB Snatch (Alternate R/L Rounds) B) Flex 3 Rounds…

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November 30, 2018

By Alpha Athletics Crossfit 412 | November 29, 2018

Warmup: 3 x Deadbugs 1:00 on/off 3rds 10 Banded Straight Arm Pushdowns 10 BB Good Mornings 10 KB Snatch Warmup 5 Deadlifts (Build) Strength:Deadlift Level 1 – 1×5 (+10) Level 2- 8 min AMRAP 1 every :60 *Same weight as 11-21-18* WOD: Choose your adventure A) 4 Rounds 25 Calories Assault Bike 10/10 KB Snatch…

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