July 31, 2019

By Alpha Athletics Crossfit 412 | July 30, 2019

Warm Up:Ankle Circuit 3rds:55 Deadbug :20 HS Hold 6 Strict Pullups Deadlifts 20 Double Unders / Practice WOD: “Bradshaw”10 Rounds for Time3 Handstand Push-Ups6 Deadlift (225/155)12 Pull-Ups24 Double Unders

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July 25, 2019

By Alpha Athletics Crossfit 412 | July 24, 2019

CrossFit and BodyFit: 339 Warmup:Get Your Chili WarmWOD Setup WOD:“Christmas in July”1: Deadlift (155/115)2: HSPU3: Power Cleans4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.**Compare to 12.18.19

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July 16, 2019

By Alpha Athletics Crossfit 412 | July 15, 2019

CrossFit Warm Up:3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High Box Jumps WOD: “Nutts”For Time10 Handstand Push-Ups15 Deadlifts (250/175 lb)25 Box Jumps (30/24 in)50 Pull-Ups100 Wall Ball Shots (20/14 lb)200 Double-Unders400 meter Run (with 45/35 lb plate) BodyFit 336 Warm Up: 3rds:45 Deadbug20 Double Unders :20 HS Hold 8 Deadlifts 4 High…

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July 11, 2019

By Alpha Athletics Crossfit 412 | July 10, 2019

CrossFit Warm Up:Heat Yo Meat3rds10 Kips / Kipping Practice:20 HS Hold / 10 DB OH Press (Light)5 Strict No Jump Burpees15 Air SquatsHip Mobility Skill: Pistol Progression WOD: “Schmalls”800m Run2rds50 Burpees40 Pull-ups30 Pistols (15/15)20 American KBS (53/35)10 HSPU800m Run*Compare to 7.18.2019* BodyFit 335 Same as CrossFit

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July 3, 2019

By Alpha Athletics Crossfit 412 | July 2, 2019

Don’t forget tomorrow morning 9am Team WOD – then go enjoy your holiday! Warm Up:10min WAMRAP :20 N2W HS Hold8/8 Single Arm Press10 Shoot Thrus 10 KBS (Build to working weight) Strength: Landmine Press10 – 8 – 6 – 4*Add weight each set Partner WOD:20 Minute AMRAP2 HSPU4 Burpees8 Russian KBS (AHAP)*Alternate rounds

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May 23, 2019

By Alpha Athletics Crossfit 412 | May 22, 2019

CrossFit: Warm Up: Hip / Shoulder Mobility8min WAMRAP:15 N2Wall HS Hold (+:05 each rd)5/5 Knee Hug Walking Lunge 10 Plate Touches (Build)8 EB Thrusters Strength: 15min clock4 x 6 HSPU4 x 6/6 Bulgarian Split Squat WOD: 20min EMOMEven: 10 Thrusters (95/65)Odd: 10 Ball Slams BodyFit: 324 Warm Up: 500m Row – Easy 8min WAMRAP 8/8…

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April 2, 2019

By Alpha Athletics Crossfit 412 | April 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 25 Double Unders / Practice:30 N2W HS Hold 10 Scap Progression 10/10 MB2T Strength: 15 Minute Clock Complete the Following:4 x 8 Pull-ups (Strict)4 x 8 HSPU (Strict, Nose to Wall) WOD:10 Minute Alternating EMOMMin 1:Max Rep T2B (Unbroken) into Max Rep Double UndersMin 2: Rest BodyFit 308 Warm Up:Ankle…

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March 19, 2019

By Alpha Athletics Crossfit 412 | March 18, 2019

CrossFit Warm Up:8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 4 (Build) WOD:20 Minute AMRAP5 HSPU5/5 Renegade Rows15 Cal Row10/10 Rotational Ball Slams BodyFit 304 Warm Up: 8min WAMRAP :25 HS Hold 8/8 Single Arm Press8 Ring Rows 10/10 Russian Twists WOD:20 Minute…

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March 12, 2019

By Alpha Athletics Crossfit 412 | March 11, 2019

CrossFit Warm Up:Overhead Prep3rds10 Scap Progression 4 :05 HS Hold w/ :03 Eccentric8 OHS (Build)4 High Box Jump Strength: 15 Minute Clock4 x 8 Pull-ups4 x 8 HSPU WOD: “Everything We Like”For Time20 OHS (135/95)40 T2B60 Box Jumps (24/20)*Broken up however***Compare to 2.12.2018** BodyFit 302 Warm Up:Chili Warm/Coaches Choice3rds10 Scap Progression5 Box Jumps (Build)10 Straight…

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December 18, 2018

By Alpha Athletics Crossfit 412 | December 17, 2018

CrossFit and BodyFit 280 Warmup:Get Your Chili WarmWOD Setup WOD:“12 Days of Christmas”1: Deadlift2: HSPU3: Power Cleans (155/115)4: KBS (1.5/1)5: Pullups6:Box Jumps (24/20)7: KB Push Press (1.5/1)8: Situps9: Ball Slams10: Double Unders11: Wall Balls (20/14)12: Burpees *Workout is performed in same fashion as the song.

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