May 22, 2020

By Alpha Athletics Crossfit 412 | May 21, 2020

“No such thing as spare time.  No such thing as free time.  No such thing as down time.  All you got is life time.  GO.†– Henry Rollins We all get the sentiment; time is the only thing in this life that we can never get back.  So knowing that why the hell do we…

Read More

April 23, 2020

By Alpha Athletics Crossfit 412 | April 22, 2020

Warm Up:3 Rounds 5 Russian Baby Makers 8/8 BW Lunge 5/5 Pillar with Reach Double Under Practice/Mobility Strength:12 Minute Alternating EMOM (:40 Work/:20 Rest) Even: Goblet Squat to Curl Odd: 1/1 Reverse Lunge to OH Press *1 KB/DB for all moves, hold in front rack one hand on each side WOD:“They’re Magically Delicious” 40 Double…

Read More

February 19, 2020

By Alpha Athletics Crossfit 412 | February 18, 2020

QuickFit Warm Up:2rds 2 Wall Walks 5/5 Single Arm DB Cleans 10 DU’s or DU practice WOD:20min AMRAP 5 HSPU 10 DB Cleans (50/35) 20 Situps 40 Double Unders (3:1) *Compare to BF 271* CrossFit: Warm Up:OH Shoulder Prep 3rds (10:00 cap) 2 Wall Walks 10/10 Single Arm Bottom Up KB Z-Press 1 Clean Complex…

Read More

November 26, 2019

By Alpha Athletics Crossfit 412 | November 25, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 1 Wall Walk 10 KB Sumo RDL 5/arm 1/2 Kneel Bottom Up KB Press :30 Hollow Body Flutter Kicks Strength: Strict PressLevel 1: 3×5 (+5lbs)Level 2: 4×4 (Build) Partner WOD: 20min AMRAP 3 HSPU 6 KB Snatch 9 KBS – Russian *Alt. Snatches each round* BodyFit…

Read More

October 15, 2019

By Alpha Athletics Crossfit 412 | October 14, 2019

CrossFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75 DUs9 Min EMOM 1) 10-15 Hollow Pulldowns 2) 3 wall walks 3) :10-:20 Chin over bar isometric hold Strength:15min Clock Strict Pull-up 4×5Strict HSPU 4×5 WOD:6 x Every 2min 8 T2B 8 S2OH (135/95) 8/6 Cals AB BodyFit Warm Up:400m Run/500m Row/ 30(21) cals AB, 75…

Read More

September 26, 2019

By Alpha Athletics Crossfit 412 | September 25, 2019

CrossFit Warm Up:3 rounds6 Double Bottoms-up KB Press10 Scap Progression4/4 Lunge Step With Vertical Flexion:30 Nose-to-wall Handstand Hold Strength: 15min Clock Strict Pull-ups 4 x 6 Strict HSPU 4 x 6 WOD:500m Row 50 S2OH (95/65) 25/25 Walking Lunges 500m Row 50 Wall Balls (20/14)50 KBS – Russian (AHAP) 500m Row *Chipper style* BodyFit Warm…

Read More

September 11, 2019

By Alpha Athletics Crossfit 412 | September 10, 2019

QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…

Read More