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*

Read More

May 31, 2019

By Alpha Athletics Crossfit 412 | May 30, 2019

Don’t forget Saturday begins Friends and Family week. Bring that person you know will love Alpha and show them why they should join the Alpha family. Warm Up: Heat Your Meat – 3minShoulder DROM3rds8/8 ML Press8/8 Single Arm KB Swing (Build)8/8 Single Arm DB Jerk Strenght: Landmine PressAll Levels: 4 x 8 (Build) Partner WOD:…

Read More

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…

Read More

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…

Read More

July 6, 2018

By Alpha Athletics Crossfit 412 | July 5, 2018

Warm Up: 3rds 1:00 Deadbug 10 BB Good Mornings (Build) 5 :03 Pause Austrailan Pullups 5 Deadlifts (Build) Strength: Deadlift Level 1: 1 x 5 (+10) Level 2: 3 x 3 @ 90% of 3RM Choose Your Own Adventure WOD: 400-300-200-100m Run 8/8 Landmine Press 8 T2B Flex Sesh: 4x for completion 12 DB Pullovers…

Read More