December 5, 2019

By Alpha Athletics Crossfit 412 | December 4, 2019

CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard 3 rds (10:00 time cap) 1 From Floor Snatch Complex (Build) *From Floor: 2 Pull 1 Power 2 Full20 Lateral Hops Over Bar 1 From Floor Clean Complex (Build) 10/leg Single leg Hops 3 Jerks (Build) Partner WOD:5 Snatch (115/85) 20/20 Double Unders 10 Power Cleans 20/20 Double Unders 20…

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November 12, 2019

By Alpha Athletics Crossfit 412 | November 11, 2019

CrossFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side Windshield Wipers 8/leg Walking Lunge 10 KBS 3 Pull-up Negatives (Tempo 31X1) (Scale Toe Assist) Partner WOD: 20min AMRAP 10 DB Cleans (50/35) 5/5 Rotational Ball Slams 10/7 Cals AB Optional Finisher: Accumulate 30/30 MB2T BodyFit Warm Up:Run/Row/AB/DU before Whiteboard3 rds (9:00 time cap) 5/side…

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October 23, 2019

By Alpha Athletics Crossfit 412 | October 22, 2019

QuickFit Warm Up:2 rds 10 Burpees 20 Air squats :30 Forearm Plank Hold WOD:15min AMRAP 100-200-300…Meter Row 20 Situps CrossFit Warm Up:Run/Row/AB/DU EMOM 9:00 1) 10 3-Point Drill 2) 10-15 Banded GoodMorning 3) :50 Superman Hold Strength: DeadliftLevel 1: 3×5 (+10lbs)Level 2: 3×5 @ 90% 5RM WOD:Partner WOD 4 Rounds250/250m Row 10-20-30-40 Wall Balls Situps…

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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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June 14, 2019

By Alpha Athletics Crossfit 412 | June 13, 2019

Weights for Wayne is tomorrow! The gym will be closed after 1PM today. There will be no evening classes. Warm Up:4min Warmup jog8min WAMRAP10 Kips / Kipping Practice 5 High Box Jumps (Build)10 KBS – Build to working weight Partner WOD:25min AMRAP 2 x 800m Run2 x 400m Run 4 x 200m Run All movements…

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June 7, 2019

By Alpha Athletics Crossfit 412 | June 6, 2019

Thank you to all for another great Family and Friends week. For those of you who brought somebody – Thank you. If you joined us this week – Thank you and I hope to see you as part of the Alpha family soon! Warm Up:Dynamic Warmup10min WAMRAP 10 Pullup Progression5/5 Knee Hug Walking Lunge5 High…

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May 3, 2019

By Alpha Athletics Crossfit 412 | May 2, 2019

Warm Up:8min WAMRAP:50 Plank with pushp 10 Banded Rows 5 Strict No Jump Burpees6 Push Jerk (Build) Strength: 15 Minute Clock4 x 8 Weighted Pushups4 x 8/8 DB Rows Choose Your Own Adventure:Partner WOD: “Oompa Loompa”8 Minute AMRAP4 Burpees over Bar6 Push Jerks (155/115) Flex:4 x 5 (Build) Close Grip Bench4 x 6 (Build) Seated…

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May 1, 2019

By Alpha Athletics Crossfit 412 | April 30, 2019

Warm Up:Chili Warm – 3min3rdsPA Clean Warmup (Build)5/5 Pillar with arm reach 10 KBS – American (Build)5 Power Cleans (Build) Partner WOD: “Rescue Rangers”60 S2OH (135/95)60 Russian KBS (AHAP)60 Cal AB40 Power Cleans (185/135)40 Russian KBS40 Cal AB20 DL (275/185)20 Russian KBS20 Cal AB*Chipper Style, Partners Split Work Evenly*

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April 3, 2019

By Alpha Athletics Crossfit 412 | April 2, 2019

Warm Up:Rack/Overhead Prep PA Clean Warmup x 23rds6 Front Squat (Build to working weight) 3 Clean and Jerk 100m Jog Partner WOD: “Macho Mans”4 Rounds300m Run10 Rounds Macho Man (135/95)*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks**Partners run together and alternate rounds of Macho Man

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March 25, 2019

By Alpha Athletics Crossfit 412 | March 24, 2019

A big Thank You to all the Alphaholics who participated in the 2019 Alpha Open. The last 5 weeks have been fun and brought us together even closer in our disdain for unknown workouts each week. Also, Thank You to all who brought a dish this past Friday to our Open ending celebration, there was…

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