November 15, 2018

By Alpha Athletics Crossfit 412 | November 14, 2018

CrossFit: Warm Up: 3rds 10 Scap Progression 5/5 Reverse Lunge to High Knee 3 position Pw. Snatch *3reps  at each position* :30 Side Pillar (R&L) Strength: 15min clock 4 x 6 Strict Pullups 4 x 6/6 Weighted Stepups (Build) WOD: “Darkness” 15min AMRAP 10 Pw. Snatch (75/55) 10 Pullups 5/5 Fr. Rack Lunges 10 Push…

Read More

August 1, 2018

By Alpha Athletics Crossfit 412 | July 31, 2018

Today marks the beginning of the CrossFit Games.  If you want to see some freakish human beings doing CrossFit be sure to tune online at https://games.crossfit.com/ and appreciate how crazy they really are. Warm Up: 3rds Spidermans 10 Banded Pullaparts :40 Plank with pushup 4 Broad Jumps 5 Strict No Jump Burpees Strength: Bench Press Level…

Read More

February 16, 2018

By Alpha Athletics Crossfit 412 | February 15, 2018

Warmup: 3rds 10 Banded Pullaparts :40 Plank with Pushup 10 KBS – American – Build 5 Strict No Jump Burpees Strength: All Levels: DB Bench Press 4 x 7 (Straight) *Same as 02/06/2018 WOD: “Madison and Evan” Buy In: 100 Calorie AB 8 Rounds 20 KBS – Russian (AHAP) 10 Burpees 20 Mountain Cimbers *Alternate…

Read More

January 19, 2018

By Alpha Athletics Crossfit 412 | January 18, 2018

Reminder: Tonight Alpha Happy Hour at the Walnut Grill in the Waterworks.  Festivites begin around 7pm and continue until nobody is there.  Hopefully you can make it and share a drink with your fellow Alpha member. Warm Up: Squat Prep 3rds 10 Scap Depressions w/pull 2/2 Knee Hug Lunge Step Vert Flex/Ext 4 Broad Jumps…

Read More

January 3, 2018

By Alpha Athletics Crossfit 412 | January 2, 2018

CrossFit: Warm Up: 3 x PA Snatch Warmup Snatch Mobility 3 x 3-position Snatch (Build) Strength: Power Snatch All Levels: 1rep every :30 for 10min *Same weight as 12.12.17* WOD: “Patagonia” 4rds 30 KBS – Russian (AHAP) 30 Mountain Climbers (L+R=1) Top of every min: 2 Snatches BodyFit: 182  Warm Up: Get Your Chili Warm…

Read More