June 27, 2019

By Alpha Athletics Crossfit 412 | June 26, 2019

CrossFit and BodyFit 332: Warm Up: Heat Yo MeatWOD Setup Hero WOD:“Whitten”5rds22 KBS – American22 Box Jumps (24/20)400m Run /500m Row22 Burpees22 Wall Balls (20/14)*40min cap**Compare to 6.27.18

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June 19, 2019

By Alpha Athletics Crossfit 412 | June 18, 2019

Warm Up: Shoulder DROM 3rds 8/8 Single Arm Press 10 KBS (Build to working weight) 10/10 Russian Twists Strength: Landmine Press All Levels: 10-8-6-4-4-4 (Build across) WOD: “Diane Sawyer”Every 4min x 420 KBS – American (53/35)20/14 Cals AB *Intensity based on how you feel*

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June 5, 2019

By Alpha Athletics Crossfit 412 | June 4, 2019

Warm Up:Hip and Shoulder Mobility8min WAMRAP 10 Squat Progression10 Ring Rows 10 KBS (Build to working weight):30 Plank WOD:7 Minute AMRAP10 Wallballs (20/14)10 Russian KBS (AHAP)Rest 4 Minutes7 Minute AMRAP10/7 Cal Assault Bike5/5 Renegade Rows

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May 28, 2019

By Alpha Athletics Crossfit 412 | May 27, 2019

Great job on Murph everybody! It was a beautiful day in memory of a great man in the presense of some awesome people, thank you. *For today’s EMOM – don’t be afraid to scale back the intensity if you need a little extra recovery after Murph. I like EMOMs following Murph so each person can…

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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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April 12, 2019

By Alpha Athletics Crossfit 412 | April 11, 2019

Schedule Reminder: Tomorrow morning FREE Community class at 9:30am followed by Yoga flow at 10:30am. Invite friends, family, sig O’s, co-workers, etc and help us show them why Alpha is the best! Warm Up:Shoulder DROM & Ankle Circuit 10min WAMRAP20 Double Unders / Practice10 True Pushups 10 KBS – (Build)Bench Press Strength: Bench PressLevel 1:…

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April 9, 2019

By Alpha Athletics Crossfit 412 | April 8, 2019

CrossFit Warm Up:Rack Prep PA Clean Warmup x 2 Then3rds3 position Clean (Hip – Hang – Low Hang) – Build 20 Double Unders / Practice Strength: Low Hang Power CleanLevel 1: TechniqueLevel 2: 5 x 3 (Build) WOD: “La Botella”12 Minute EMOM3 Position Clean (Hip, Hang, Full)10 Lateral Hops*Add weight every 3 minutes* BodyFit 310…

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April 5, 2019

By Alpha Athletics Crossfit 412 | April 4, 2019

Warm Up:3rds1:00 Ipsilaterl Deadbug 10 BB Good Mornings (Build)5 High Box Jumps5 Squat Cleans 5 Deadlift Strength: DeadliftLevel 1: 3 x 5 (+10lbs)Level 3: 3 x 3 (Straight)*Weight from 3.27.2019 Choose Your Own Adventure: WOD:500m40 Box Jumps30 KBS (AHAP)20 Burpees10 Squat Cleans (115/85)*Compare to 4.7.17* Flex:5 Rounds for completion10 – 8 – 6 – 4…

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March 5, 2019

By Alpha Athletics Crossfit 412 | March 4, 2019

CrossFit Warm Up:Overhead Prep 8min WAMRAP 8/8 Single Arm DB Press:40 Plank with Pushup10 KBS (Build to working weight):10 AB Sprint Strength: Landmine PressAll Levels: 4 x 6 (Build) WOD:15 Minute AMRAP3, 6, 9, 12…American KBS (AHAP)HRPUCal Assault Bike*Compare to 3.9.19* BodyFit 300 Warm Up:10min WAMRAP 10 Scap Progression10 Banded Good Mornings 10 Straight Leg…

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February 19, 2019

By Alpha Athletics Crossfit 412 | February 18, 2019

CrossFit Warm Up:10min AMRAP 20 Double Unders / Practice8/8 Single Arm Press10 KBS – Build to working weight10/10 Russian Twists Strength: Landmine PressAll Levels: 4 x 8 (Build) WOD:12 Minute AMRAP5/5 Rotational Ball Slams15 American KBS (53/35)30 Double Unders (3:1) BodyFit 296 Warm Up:5min: Double Under PracticeThen 8min WAMRAP10 Scap Progression 8 True Pushups 10 KBS…

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