July 24, 2019

By Alpha Athletics Crossfit 412 | July 23, 2019

Reminder: Alpha Happy Hour this Friday July 26th Gators Grill. Party starts when you get there. See you after evening classes. Warm Up: 3rds:50 Deadbug 10 Scap Progression10 Banded Straight Arm Pushdown10 Banded Good Morning 10 KBS (Build to working weight) Strength: Barbell RDLAll Levels – 4 x 8 (Build) WOD: “Helen” For Time 3rds400m…

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May 21, 2019

By Alpha Athletics Crossfit 412 | May 20, 2019

CrossFit: Warm Up: Overhead/Rack Mobility 3rdsPA Snatch Warmup (3-4-5)10-8-6 High Hang – Hang – Floor (Build)5 High Box Jumps Strength: Snatch Level 1: TechniqueLevel 2: Work to Heavy 2 WOD: For Time15 Snatch (95/65)30 Clean and Jerk45 Power Clean 60 Lateral Hops (30/30) BodyFit: 323 Warm Up:400m Jog6min WAMRAP10 Scap Progression10 KBS – American (Build…

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June 21, 2018

By Alpha Athletics Crossfit 412 | June 20, 2018

CrossFit:  Warm Up: 8min WAMRAP :20 Nose 2 Wall HS Hold 5 Box Jump + 3 Air Squat 10 KBS – American (Build) Strength: 10min Alternating EMOM Even: 8 HSPU Odd: 8/8 Weighted Lunges WOD: Courtesy of CFNE “Kelen Helly” For Time 1rd “Kelly” 2rds “Helen” 1rd “Kelly” *1rd Kelly – 400m Run – 30…

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July 26, 2017

By Tony Fusaro | July 25, 2017

Warmup: 3rds 1:00 Deadbug 10 Strict Pullups 10 BB Good Morings (Build) 4 Speed Deadlifts (Light, Fast) Strength: Deadlift Level 1: 1×5 (+10) Level 2: 3×3 @ 100% 06/16/2017 Workout: “Helen” 3 Rounds 400m Run 21 KBS – American (53/35) 12 Pullups Hump Day Pump: Front Rack Lunges 3 x 6/6 (Heavy) Floor Press 3…

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April 11, 2017

By Tony Fusaro | April 10, 2017

CrossFit: Warm Up: Shoulder DROM Then 8min WAMRAP :25 Nose to Wall HS Hold 10 Single Arm KB Press 5 Push Press (Build) 4 Broad Jumps Strength: Push Press Level 1: 3 x 5 (+5) Level 2: 5 x 2 (Build) WOD: “The Hall” 15min AMRAP 5 HSPU 5/5 DB Snatch (50/35) 15 Box Jumps…

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