January 21, 2019

By Alpha Athletics Crossfit 412 | January 20, 2020

CrossFit Warm Up:Front Rack/Ankle Prep3rds (10:00 cap) 10 4-way Hops (front-back/side-side = 1) 10/10 Miniband Sidesteps on Toes 1 From Floor Clean Complex (build) 5 Jerks (build) Strength: Power Cleans 4 x 5 (Build) *Must be T&G* WOD: 12min AMRAP 12 Cleans (135/95) 24 Double Unders (Lateral Hops) 12 Jerks 24 Double Unders 12 Clean…

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June 11, 2019

By Alpha Athletics Crossfit 412 | June 10, 2019

Weights for Wayne is this Saturday! Please remember to clean out your cubbies by Friday. The gym will be closed after 1PM on Friday and no classes will be held on Saturday. CrossFit Warm Up:Shoulder DROMOverhead Mobility3 Rounds10 Plate Touches5 Box Jumps (Build)7-5-3 Jerks (Build) Strength:10 Min EMOM2 Jerks from the Rack WOD:12 Min EMOMMinute…

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February 13, 2019

By Alpha Athletics Crossfit 412 | February 12, 2019

Warm Up:3rds10 Banded Pullaparts6 Strict No Jump Burpees 10-8-6 Cleans (Hip – Hang – Full) *Build to working weight10-8-6 Jerks Strength: DB Bench PressAll Levels: 4 x 7 (Straight)*Same as 1.29.2019* WOD: Tester10 Minute AMRAP3, 6, 9…Cleans (95/65)JerksBurpees

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December 11, 2018

By Alpha Athletics Crossfit 412 | December 10, 2018

CrossFit: Warm Up: 3rds PA Clean Warmup (Build) 10 Scap Progression 10 Pushups 20 Double Unders / Practice Strength: All Levels 15min Clock 4 x 6 Strict Pullups 4 x 8 Weighted Pushups WOD: “Alpha 250” 10 Squat Cleans (95/65) 20 Pullups 30 Pushups 40 Plate Touches* Ball Slams 50 Double Unders 40 Situps 30…

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March 3, 2017

By Tony Fusaro | March 2, 2017

Week 2 of The Alpha Open!  Remember no 5:30pm class we’ll be getting ready for FNL.  Come join us and cheer on your fellow Alphaholics as they complete the second week of the CrossFit Open. Warm Up: 3rds :30 Nose to Wall HS Hold 10 Scap Depressions 3 x 3-position clean (Build) Strength: Strict Pullups…

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October 26, 2016

By Tony Fusaro | October 25, 2016

Warm Up: 4rds :30 HS Hold 10/10 Single Arm KB Press 10 Pillar to Plank Press Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3-3-3 (Straight) *Use weight from 10.18.16 WOD: “Elite 8’s” Every 2 min x 6 8 T2B 8 Jerks (135/95) 8 Cals AD

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January 15, 2014

By Tony Fusaro | October 5, 2016 |

Strength:  Power Clean 3RM WOD: “Macho Man” 3 Power Cleans 3 Front Squats 3 Jerks *EMOM on the minute for as long as you can complete the work **Male Rx: 135#  Women Rx: 95#  

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January 16, 2014

By Tony Fusaro | October 5, 2016 |

Today we’re going to retest another WOD from a few months ago, the Alpha 250.  Two ways this can be done: 1) retest exactly as last time (scales and all) and compare your times or 2) push past some of your past scales and see how your times compare.  In the second scenario your time…

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