December 14, 2017

By Alpha Athletics Crossfit 412 | December 13, 2017

CrossFit Warmup: 3rds 10 Scap Depressions 5/5 Knee Hug Lunge Step PA Clean Warmup Strength: Alternating EMOM Even: 5 Strict Pullups *Add weight if necessary* Odd: 5/5 Split Squats WOD: “Alvin, Simon, & Theodore” Teams of 3 7 in AMRAP 50 Push Press (95/65) 50 Push Press (115/80) 50 Push Press (135/95) Rest 3 Minutes…

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August 17, 2017

By Tony Fusaro | August 16, 2017

CrossFit:  Warm Up: Chubbs Sequence 8min WAMRAP :25 HS Hold 15 Air Squats 10 Kips/Kipping Practice Strength: All Levels Pistols – 4 x 6-8 Pullups – 4 x 5 *Add weight if necessary* WOD: “Now We Go” 3rds 200m Run 21 Pullups 200m Run 15 T2B 200m 9 HSPU BodyFit: 130 Trunk: 3rds 10/10 Russian…

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July 31, 2017

By Tony Fusaro | July 30, 2017

A couple testers this week! Let’s see if we’re stronger! Warmup: 3rds Wall Stretch :10 Superfriend + 4 FS (Build) 10 Scap Depressions 3 position Hang Clean (Build) Strength: Front Squat Level 1: 3 x 5 (+5) Level 2: 3 RM This is a test – go get a PR! WOD: “Pool Boy” 5 min…

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October 13, 2016

By Tony Fusaro | October 12, 2016

CrossFit: Warm Up: 3rds :30 Nose to Wall HS Hold PA Snatch Warmup Strength: Strict HSPU All Levels: 4 x 6-8 WOD: “Seger” For Time 15 Hang Power Snatch (95/65) 50 Double Unders (3:1) 15 Power Snatch (115/85) 50 Double Unders 15 Hang Power Cleans (135/95) 50 Double Unders 15 Power Cleans (155/115) BodyFit: 047…

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February 5, 2014

By Tony Fusaro | October 5, 2016 |

WOD:  1 Bar Muscle Up 10 C2B Pullups 20 HPC (135/95) 30 Burpees 40 KBS (50/35) 50 Wall Ball (20/14) 40 KBS 30 Burpees 20 HPC (135/95) 10 C2B Pullups 1 Bar Muscle Up **HPC – Hang Power Clean **C2B – Chest to bar  

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